CrossFit D.E.C.K – CrossFit
Burgner Warm-up Cleans (No Measure)
Dip and Jump/ extend
Down and Elbows high and on the outside
Muscle Clean
Clean Drops
Clean
Split Jerk
Jump to position
Eye level Split
Split Jerk
Clean and Jerk (15 Minutes – 5 x complex)
5 x all at same weight
1 Power Clean
1 Hang Squat Clean
1 Front Squat
1 Squat Clean
1 Split Jerk
75% of Clean and Jerk
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
15 min cap
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