CrossFit D.E.C.K – CrossFit
Warm up 2 (No Measure)
5 min Ankle Mobility
10 Good mornings
10 Air Squat
30 sec Inch Worms
CrossFit Games Open 15.3 (AMRAP – Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
CrossFit Games Open 15.3 Scaled (AMRAP – Reps)
14-Minute AMRAP:
50 Wall-Ball Shots, 20# / 10#
200 Single-Unders
*9 Foot Target*
13/03/2015 (5 Rounds for reps)
5 x 5 Minute AMRAP 3 Minutes Rest in-between each round
8 Deadlift 50/30kg
6 Hang power clean 50/30kg
4 Front Squat 5030/kg
2 Muscle up/ Strict pull up – Push up
Categories: Uncategorized, Workout Of the Day
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