CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3 x
3 Jefferson Inch worms
5x Mountain Climbers with reach each side
10 Squats (round 1 slow, round 2 normal, round 3 jumping)
Squat Clean (8 Minute EMOM- All at same weight)
1 Squat Clean (with pause in catch)
1 Hang Squat Clean
1 Push- Press
15/06/2020 Barbell Free Option (until all equipment has been returned) (Weight)
8 Minute EMOM with object
1 Squat Clean (with pause in catch)
1 Hang Squat Clean
1 Push Press
Complete the complex TWICE on each arm per minute.
15/06/2020 (Time)
3 Rounds
30 Med-ball Cleans
30 Kettlebell Swings
60 Double Unders
rest 1 Minute
Then 50 Toes to bar/ V-ups
Every break in reps complete 10 Air Squats
25 min cap
No prescribed weight. You are working against yourself.
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