CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
2x
10x eagles
10x arch to hollow
10x kettlebell deadlifts
Then onto speed balls
Speed balls (Time)
12/8 calorie ride
8 ball cleans 20/12kg
6 ball cleans 35/20kg
4 ball cleans 45/35kg
2 ball cleans 70/45kg
Complete in waves Time cap 3 MInutes
22/3/19 (Time)
In teams of 2
80 toes to bar
70 goblet squats 32/24kg
60 Russian kettlebell swings 32/24kg
50 calorie row
40 ball Over Shoulder Cleans 70/45kg
30 ring muscle ups
35 minute cap
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