CrossFit D.E.C.K – CrossFit
Tabata Air Squats (No Measure)
8 Air Squats
10 Sec Down
10 Sec Up
10 Sec Rest
Tabata bottom to bottom air squats (AMRAP – Reps)
8 Rounds
20 seconds Air Squats
Rest 10 seconds in bottom of Squat
Welcome to CrossFit (AMRAP – Rounds and Reps)
10 Minute AMRAP
In pairs or threes
Complete
100 Thrusters 20/15 kg
100 Ring Rows
All Thrusters in 10 reps each
Ring Rows in 5 reps each
Row/ ride slam run (AMRAP – Rounds and Reps)
10 Minute
In pairs or threes
Row/ ride 10 cals
10 ball slams
100 m Run
Each member complete one full round
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