CrossFit D.E.C.K – CrossFit
Warm-up neck shoulder (No Measure)
3x
6 x Side plank arm raise
Pull up hold 6 x look left look right
3 x partner hanging press
Pull-up complex 8 EMOM
1 bar muscle up
2 strict Pullups
3 chest to bar Pullups
Partner schmartner (AMRAP – Rounds and Reps)
17 minute AMRAP
8 dumbell burpee deadlifts
6 dumbell hang squat cleans
4 dumbell push jerk
*Both partners complete 5 Pullups between sets.
Sets = 1 for 1
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