CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
5 mins banded ankle mobility
3X
10 power cleans
10 front squats
10 arch to hollow
Clean (10 Minute E2MO2M @ 75% )
1 x Clean
4 x Front Squat
14 Minute Ascending muscle up Ladder (AMRAP – Rounds and Reps)
1,2,3…etc
Ring Muscle Ups
Thrusters 60/40 kg
Score is the highest round COMPLETED. I.e finish 6 muscle ups and 3 thrusters = 5 rounds + 9 reps
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