CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
Tabata Alternating
Active Bottom of the Squat
Active Hang From Rig
2x
10x Power Clean
10x Front Squats
10 x Push Press
Thruster (10 Minute EMOM 1 x 1 )
1 Squat Clean
1 Front Squat
1 Thruster
Build to a heavy
16/03/2020 The Burgner Beep Test (AMRAP – Rounds and Reps)
10 Minute EMOM
7 Thrusters 35/25kg
7 Pull-ups
7 Burpees
Hold in EMOM fashion as long as possible. Once can no longer maintain complete remaining time as an AMRAP.
SCORING: Make comment of how many complete EMOM rounds in comments.
Anywhere anytime Tabata 1 (AMRAP – Reps)
Alternating
Jumping lunges
Single leg alternating crunches
The Calm down (No Measure)
Frog legs, low reach- side, middle, side
Hip rocker. On back, knees to chest, rock side to side
Scorpians
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