CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
Ankle/ Hip Mobility
3 x
5 Segmented Clean Pull
5 High Hang Power Cleans
5 Front Squats
5 Squat Cleans
Clean (10 Minute EMOM )
Min 1-4
1 Power Clean
1 Front Squat
Min 5-6
1 Power Clean
1 Squat Clean
Min 7-10
1 Squat Clean
Increase in weight as you wish
24/7/20 (AMRAP – Rounds and Reps)
15 minute AMRAP
8 push-ups / 4 ring muscle ups
6 front squats 70/50kg
8 burpees
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