CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
Duck walk med-ball relay
3x
30 Seconds Sampson Stretch
30 Second Calf Pumps
30 Second jumping squats
Front Squat (15 minutes 3 x 7 @ 70%)
The Bell tower (AMRAP – Rounds and Reps)
16 Minute AMRAP
16 Kettlebell Swings 24/16 kg
4 Bar Muscle Ups ( strict pull ups)
2 Cleans 90/60 kg
100m Run
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