CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
In your partner’s
3x
100m run
6 x partner burpee over hollow hold (3 each)
Fire Relief Workout (Time)
60 Power Clean 60/40kg
*top of every minute complete 4 Burpees over the bar
Both partners complete burpees at same time.
Power cleans may be broken up anyway. One works one rests.
Fitness For Fires (AMRAP – Rounds and Reps)
30 Minute AMRAP
400m Run
40 Burpee D/B or K/B Deadlift
40 Overhead Plate lunge
^ Partner in wall sit ^
40 Pull ups
100m Single arm Famers carry (each)
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