CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3x
10 Banded Lat Pull Downs
10 Calf Pumps
10 Passover bottom of squats
The Hell Blazer (Time)
In Pairs
20 Rounds (1 for 1)
– 2 Bar Muscle-ups
-20 Double Unders
*partner not working hold Plank*
10 Rounds (1 for 1)
-1 Legless Rope Climb
-10 Front Rack Lunges 60/40kg
*Partner not working holds bottom of squat with medball 9/7kg*
20 Rounds of Complex (1 for 1)
-1 Snatch
-1 Hang Snatch
-2 Overhead Squats 60/40kg
* partner not working hangs from rig*
40 Minute Cap
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