CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3 Minutes ankle Mobility
Tabata
bottom of squat Plate Hold
handstand hold
alternate
13/12/2017 (AMRAP – Reps)
16 minute AMRAP
10 bear complex 50/35kg
400m run
8 bear complex 60/40kg
400m run
6 bear complex 70/50kg
400m run
4 bear complex 80/55kg
400 run
Max effort bear complex 90/60kg
Run isn’t counted in score
Bear Complex:
1 Squat Clean
1 Push Press
1 Back Squat
1 behind the neck push press
* thruster is acceptable*
The Sleigh’er’ (3 Rounds for time)
3 Sets
For time 1 x Sled Pull forwards and backwards across gym.
weight: 50kg/40kg
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