CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
Relay race in teams 3x each
5m Duck walk to rig with ball
10 arch to hollow
5m Crab walk with ball back
24/1/18 the open mash (Time)
5 rounds
10 push press 40/30kg
10 chest to bar Pullups
4 rounds
10 burpee box jump overs
16 alternating dumbbell snatch 22.5/15kg
3 rounds
15 toes to bar
15 handstand push-ups
2 rounds
15 calorie row
15 thrusters 40/30kg
40 minute cap
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