CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3 x
10 x Donkey Kicks
10 x Frog Bridges
10 x Squat to extension
Back Squat (2 x 6 – 80 %)
1 x 8 – 70 %
1 x 6 – 75 %
2 x 6 – 80 %
20 MInutes
Back Squat (2 x 6 – 80 %)
1 x 8 – 70 %
1 x 6 – 75 %
2 x 6 – 80 %
20 MInutes
12/11/18 (Time)
21- 15- 9
power cleans 60/40kg
Pull-ups
9- 7- 5
power cleans 70/50kg
Strict Pull-up + Push-ups
18 Minute Cap
RX+ = Chest to bar/ Bar Muscle-ups
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