CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
60 shoulder rotations
3x
10 banded side pulls each side
10 lat pull downs
10 jumping jacks
Split Jerk (8 EMOM)
1 push press
1 push jerk
2 split jerks (2 second hold on second catch)
At 65% of split jerk or what you can push press
16/11/2017 (Time)
10-1 Reps
Deadlifts 100/70kg
Ring Dips
20 minute cap
If unable to do ring dips scale is hand release push-ups instead
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