CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3x
10 banded lat pull-downs
10 Arch to hollow
10 Jumping Lunges
30 Seconds bottom of the squat
20/10/18 (Time)
In Partners
60 Pull-ups
60 Thrusters 40/30kg
50 Chest to bar Pull-ups
50 Thrusters 60/40kg
40 Bar Muscle Ups
40 Thrusters 70/50kg
then together
20 Rope Climbs
Partner A work while partner B runs 150m (2nd white line) On return partner B carries on where partner A left off.
40 Minute cap
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