CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3x
10x good morning
10 x Front Squats
10 x Push Jerks
Front Squat (15 Minutes 5 x 3 + 2 65 % of front Squat)
3 Front Squats
2 Push Jerk
From Rack
14/12/2019 partner Amandaish (Time)
In partners
18 ring muscle ups
18 snatch 60/40 kg
100 double unders
14 ring muscle ups
14 snatch 70/50 kg
100 double unders
10 ring muscle ups
10 snatch 80/ 55 kg
100 double unders
Muscle up alternative: ring row + ring push-up
25 cap
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