CrossFit D.E.C.K – CrossFit
shoulder skill warm up (No Measure)
2 rounds for quality
30 Second right side plank
30 Seconds left side plank
30 Second tuck to invert
30 Seconds press to handstand on wall
30 Seconds hanging L sit
Bench Press (20 Minute 5 x 10 @ 60%)
10 reps into 2 rope leg less climbs
Happy birthday Blake (Time)
For Time
15 Chest to Bar
10 Thrusters 40/30 kg
12 Chest to Bar
20 Thrusters 40/30 kg
9 Chest to Bar
30 Thrusters 40/30 kg
Rx + M/U 70/50- 60/40-40/30kg
20 minute cap
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