CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
Ankle/hip mobility
3x
10 cleans
10 front squats
10 push jerks
Clean (15 minutes 6 x 3 – 70%)
1 clean – 2 second hold in catch
1 hang clean
1 push jerk
12/05/2021 (Time)
50 bar muscle ups/ strict pull-ups + 50 push-ups
Every 2 minutes complete 1 round of macho man
3 power clean
3 front squats
3 push jerks 70/45kg
20 minute cap
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