CrossFit D.E.C.K – CrossFit
Power Warm up 3 (No Measure)
Ankle/ Hip mobility
3x
10 Power Clean
10 Front Squats
10 Push Jerks
Clean and Jerk (10 minute EMOM)
Minute 1–3
2x Power clean
1x Hang Power clean
2x Push jerk
Rest minutes 4
Minute 5-7
1 x Power clean
1 x Hang Power clean
1 x Push Jerk
Rest minute 8
Minute 9-10
1 x Power clean and Push Jerk
WAP and Werk that Jerk (AMRAP – Rounds and Reps)
25 Min AMRAP
24 Drop it like it’s hot
5 Wall Twerks
9 Bend and Snaps
6 Shoulder Boulders
200m WAP bucket and mop carry
Air Squats
Wall walks
Power cleans 60/40kg
Shoulder to overhead 60/40kg
200m kettlebell 24/16& broomstick
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