CrossFit D.E.C.K – CrossFit
Dead warm up 3 (No Measure)
3x
10 Good mornings
10 Eagles
10 Jumping jacks
Skipping (No Measure)
2 Minutes Double Unders
Deadlift (15 Minutes 2 x 5 @ same weight ( heavy ))
Take 10 minutes work on form and load
5 minute for the 2 sets
Octane 1 (Time)
In Pairs
6 Rounds For Time
10 Deadlift 90/60 kg
10 Burpee Plate Jumps
10 Kettlebell swings 24/16 kg
10 Goblets Squats 24/16kg
Alternate round for round
8 min cap
Octane 2 (Time)
In Pairs
For Time
42-30-18
Hang Power Clean 55/38 kg
Box jump overs 24/20 inch
Split reps as needed
8 min cap
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