CrossFit D.E.C.K – CrossFit
Squat warm up (No Measure)
5 min Ankle Mobility
10 Good mornings
10 Air Squat
30 sec Inch Worms
Push Jerk (16 minutes heavy complex)
8 two minute rounds
Work to heavy
2 x Thruster
3 x Push Jerk
12/09/2016 Snatch Run Push up (Time)
For Time
12 Snatch 50/35kg
Run 200m
20 Push ups
8 Snatch 60/40 kg
Run 200m
20 Push ups
4 Snatch 70/45 kg
Run 200m
20 Push ups
2 Snatch 80/50 kg
Run 200m
20 Push ups
16 Min Cap
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