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CrossFit D.E.C.K – CrossFit

Warm-up (No Measure)


2 Rounds: Slow controlled squats

2 Rounds: Squats

2 Rounds: Jumping squats

2 Rounds: squat to tuck jump

Stamina Squats (15 Minutes 5 x 8 )

3 Front Squats immediately into 5 back squats
If you have a rack you may rerack between front and back squats but must go immediately into back squats.

If no rack go light enough to get bar onto back.

Ideally all at same weight.

Load should be moderate

Barbell Free Leg Stamina (Weight)

3 x (done without dropping object)

5 x 1+1/2 Object Squats

5 x object Squats with 3 second pause in bottom

5 normal pace squats with object.

Immediately then place object down and

Super-set with 10 x Jumping Squats

Rest between sets

19/05/2020 (5 Rounds for reps)

Every 3 Minutes for 5 Rounds

50 Double Unders

20 Power Clean/ Object clean

20 Push Press/ Object

Rest remaining time

If not making the 3 minute mark then continue on as an AMRAP

Score is how many complete rounds achieved


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