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11/11/2016

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11/11/2016

CrossFit D.E.C.K – CrossFit

Moving warm up (No Measure)

3x

10 Jumping Squats

10 Meter high knees

10 Meter inch worms

Mc Donald & Galaghar (Time)

2 Rounds for time

200m Run

16 Kettlebell Swings 24/16kg

16 Pull ups

16 Front Squats 50/30kg

Then

200m Run

14 Kettlebell Swings 24/16kg

14 Pull ups

14 Front Squats 50/30kg

Then

200m Run

12 Kettlebell Swings 24/16kg

12 Pull ups

12 Front Squats 50/30kg
30 mins cap

Rest 5 mins

11/11/2016 6 200m Run (6 Rounds for time)

For 6 rounds

In 2 minutes

Run 200m

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