CrossFit D.E.C.K – CrossFit
Med ball warm up (No Measure)
3x
30 sec Top of Push up
30 sec Bottom of Squat with Med ball
30 sec Jumping Jacks
Wall ball run EMOM (No Measure)
10 min EMOM
10 partner wall balls odd minute
100m run even minute
Burnout (AMRAP – Rounds and Reps)
12 minute AMRAP
12 Toe to bar / kettle bell swing 24/16kg
9 Power clean 80/45 – 50/35kg
6 Shoulder to overhead 80/45 – 50/35kg
Run 200m
Rest 1 min
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