CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3 Sets each slow Controlled Partner Hamstring lowers
3x
10 Kettle-bell Deadlifts
10 arch to hollows
10 Eagles
8 EMOM (4 Rounds for reps)
Alternating
1-3 strict muscle ups (odd)
45 second top of deadlift hold at 70% (even)
*Focus is core stability and control*
Scale if close is false grip strict Pullups on rings, otherwise strict Pullups.
13/102017 Clean up your mess (3 Rounds for reps)
3 rounds
In 3 minutes
12 /10 cal ride
10 deadlifts 80/55 kg
8 chest to bars
Max effort power cleans 80/55 kg
Rest 3 Minutes
Scaling should be 75% of clean
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