CrossFit D.E.C.K – CrossFit
Clean and Jerk warm up (No Measure)
3x
5 Front Squats
5 Cleans
5 Push press
5 Split Jerks
Split Jerk (15 minutes 5 x 2 @ 85%)
4 Rounds for Fun (4 Rounds for reps)
Round 1 and 3
5 Minute AMRAP
5 Cleans
5 Jerks
20 Sit ups
rest 2 mins
Round 2 and 4
5 Minute AMRAP
5 Cleans
5 Jerks
10 Burpees
rest 2 mins
Round 1 @ 50/35 kg
Round 2 @ 60/40 kg
Round 3 @ 70/45 kg
Round 4 @ 89/50 kg
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