CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3 x
30 Seconds bottom of the squat
10 Glute bridges
10 power clean
Ab 11 (AMRAP – Reps)
2 rounds
30 v-hold flutter kicks
15 v-ups
30 plank hold taps
15 hollow rocks
30 alternating single leg tuck
Then max reps
Sit-ups
6 min cap
Back Squat (4 x 6 – 75%)
20 Minutes
16/10/18 (AMRAP – Rounds and Reps)
15 Minute AMRAP
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
*every break complete 6 burpees over the bar
weight 50/35kg
Bar cannot be rested on the back.
Any release of hands on the bar is considered a break
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