CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
200m run
3x
10x Kang Squats
10x banded good mornings
10x banded crab walks each leg
Then barbells out
2x
5 barbell power cleans
10 arch to hollow
23/2/19 (Time)
20 power clean 60/40kg
10 bar muscle ups
15 power clean 70/50kg
10 bar muscle ups
10 power clean 80/60kg
10 bar muscle ups
Then 5 rounds
6 strict handstand push-ups
9 burpee box jumps 24/20″
12 goblet squats 32/24kg
200m run
40 minute cap
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