CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
Hip/ Ankle Mobility
then 3 x 6 3 second descent / 2 second pause back squats off rack (barbell)
immediately into
10 x jumping Squats
Back Squat (20 Minutes 5 x 3 – 85 %)
11/12/2019 All the Balls (Time)
In Partners
100 Wall balls 9/7 kg
20 Ball Cleans 70/45 kg
300 Double Unders (1 holds ball while 1 works 70/45 kg)
20 Ball Cleans
100 Wall balls
800 m Ball Carry together 9 /7 kg
25 Minute Cap
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