CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
Partner hamstring lowers- focus on slow lowering and control.
3x
10 Branson flips
10 Branson ups
10 Branson flyes with change plates
Bench Press (5 X 5 )
Superset each set with
10 X bent over plate flyes (should be challenging)
*75%*
15 minutes
Branso the manso (Time)
5 rounds
9 chest to bar Pullups
11 power clean
9 toes to bar
11 push Bransons- I mean Jerks
Weight: 60/40kg
25 min cap
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