CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3x
10 Emu walks
10 Glute Pulse (5 each side)
10 Jumping squats
Deadlift (Every 30 Seconds for 12 Rounds)
1 Deadlift 80%
-Hold for 5 Seconds at top
-Lower bar to the ground
19/10/2018 (AMRAP – Reps)
8 Minute AMRAP
Deadlifts 100/80kg
every break complete
-10 Kettlebell swings 32/24kg
-20 Sit-ups
500m Row (Time)
Max Effort 500m Row
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