CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3x dynamic warm up
Emu walk
Sumo walk
Inch worms to push up
Open close gate
Back Squat (5 X 3 – 75%)
20 minutes
23/4/2019 (6 Rounds for reps)
Every 3 minutes for 3 rounds
40 double unders
15 toes to bar
Max effort thrusters 40/30kg
Every 3 minutes for 3 rounds
40 double unders
15 chest to bar pull-ups
Max effort thrusters 40/30kg
No rest between rounds
If not reaching thrusters reduce numbers prior
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