CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
30 Shoulder cranks with change plates
30 plate flyes
3x
10 Hip Sweepers
10 Power Clean
10 Front Squats
Lizzy (Time)
In pairs
40- 30-20
Front squats 60/40kg
Burpees over the bar
40 Toe to bar
Run 400m
then
40-30-20
Hang power cleans 60/40kg
Burpees over the bar
40 Toe to bar
Run 400m
then
40-30-20
Thrusters 60/40kg
Burpees over the bar
40 Toe to bar
Run 400m
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