CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3x
10 Jumping Squats
10 top of push up to plank
10 Pass through lunges
Leap Frog (Distance)
3 attempts for a max effort broad jump
*from standstill*
2 Minutes
Heavy Fran (Time)
For Time
21 Thrusters 40/30 kg
21 Pull ups
15 Thrusters 60/40 kg
15 Chest to Bar
9 Thrusters 80/50 kg
9 Bar Muscle ups
10 Min Cap
Weighted Pull-ups (10 Minutes to find a 2rm Strict weighted pull-up)
Use bands and kettlebells
If still developing strict Pullups do 5 sets of 5 reps made as challenging as possible
Categories: Uncategorized
Leave a Reply