CrossFit D.E.C.K – CrossFit
Snatch Warm-up 6 (No Measure)
30x Change Plate bent over flyes
10x Dead-Bugs
3x
10x Power Snatch
10x Overhead squat
10x arch to hollow
Tabata Strict Toe To Bar and Strict Pull up (AMRAP – Reps)
8 x 20 second Alternating Rounds
Strict Toe to Bar
Strict Pull up
Power Snatch (12 Minute EMOM build to heavy 3 x 1)
1 x Hi hang Power Snatch
1 x Hang Power Snatch
1 x Power Snatch
Death by Burpee (AMRAP – Rounds and Reps)
Death by Burpee
Minute 1 – 1 Burpee
Minute 2 – 2 Burpee
Minute 3 – 3 Burpee
Minute 4 – 4 Burpee
Minute 5 – 5 Burpee
Continue till un able to complete number of Burpee per minutes
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