CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3 x
10 x Lunge and Twist
10 x Kang Squats
10 x Single arm Press (5 each side)
Clean and Jerk (12 Minutes- 6 x 2)
Not touch and go.
2 Second Pause in bottom position
2 second pause in Jerk recieve position
Barbell Free Power and pressing (No Measure)
3 Rounds
10 Broad Jumps
20 x Reverse Lunge to high knee Jump
20 Weighted Good mornings
10 Object Thrusters with 2 second hold at bottom 2 second active hold at top
22/04/2020 (Time)
5 Rounds
16 Sit-ups
16 Kettlebell Swings
16 Weighted Box Step ups
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