CrossFit D.E.C.K – CrossFit
Thruster warm up (No Measure)
10 Power Clean
10 Front Squats
10 Push Press
Crossfit regionals 2012 (Time)
In teams of 4
2 Females 2 Males
For time:
75 Back squats (40 kg)
50 Pull-ups
25 Shoulder-to-overhead (40 kg)
75 Front squats (30 kg)
50 Pull-ups
25 Shoulder-to-overhead (30 kg)
75 Overhead squats (20 kg)
50 Pull-ups
25 Shoulder-to-overhead (20 kg)
75 Back squats (60 kg)
50 Pull-ups
25 Shoulder-to-overhead (60 kg)
75 Front squats (40 kg)
50 Pull-ups
25 Shoulder-to-overhead (40 kg)
75 Overhead squats (30 kg)
50 Pull-ups
25 Shoulder to overhead (30 kg)
35 minute cap
females go first when the bar first leaves the ground it must never touch the ground females will change when needed and male are allowed to help hold bar but not perform reps even whilst doing pull ups and taking of plates, till the end of 25 shoulder to over head @ 20 kg then changes plates and male start in the same fashion
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