CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
30 Side plank openers
(15 each side)
3x
10 Hip Pops
10 Eagles
10 Plank to top of Push Up transitions
17/11/2017 Partner Frenzy (AMRAP – Rounds and Reps)
18 Minute AMRAP (round for round)
5m Dumbell Lunge to Box (double bell)
6 Dumbbell Burpee Box Step ups (double bell)
12 alternating Dumbell Snatch (single Bell)
5m Dumbell Lunge back to partner (double)
* While one partner works other partner must complete 50 Double Unders. Partners may not swap until both have finished*
10 Tonnes of Fun (Time)
For Time
10 Ride Cals
10 Dumbell Thrusers 15/10 kg
10 Burpees
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