CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
2x
10x Pass throughs
5 shrug
5 shug and catch
5 hang power snatch
5 overhead squats
Snatch (6 x 2 Hang Snatch- 75 %)
8 Minutes to warm up then 6 minute EMOM
The Bouncy Snatch (Time)
5 Rounds
-50 Double Unders
– 5 Power Snatch
-5 Overhead Squats
Weight: 60/40kg
12 Cap
The Ball Chucker (AMRAP – Rounds and Reps)
8 Minute AMRAP
3 Ring Muscle ups
9 Wall balls 9/7kg
6 Cap
()
Categories: Uncategorized
Leave a Reply