CrossFit D.E.C.K – CrossFit
Arc power warm up (No Measure)
10 Arc to Hollow
10 Power Clean
10 Push up
Muscle-ups (8 Minute EMOM)
2 – 4 muscle up per minute
or 5 – 10 ring dips or jumping muscle ups on odd minute
5 – 10 ring rows on even minute
Power Clean (12 Minute to find 1 RM )
Power Clean (12 min EMOM)
All @ 70% of 1 RM of Power clean
3 x 3 Power clean
3 x 3 Front Squat
3 x 3 Push press
3 x 3 Thruster
Categories: Uncategorized, Workout Of the Day
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