CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3 x
100m Run
10 Beat Swings
10 Banded Press with Pull Apart
10 Front Squat
5 Clean and Jerk
20/07/2016 Partner Clean Ladder (Time)
In Partners (1 for 1 reps)
40 Clean and Jerk 70/45 kg
30 Clean and Jerk 80/50 kg
20 Clean and Jerk 90/55 kg
10 Clean and Jerk 100/60 kg
Any Style Clean and Jerk
Partner Machines (Time)
In Partners complete
100 Calorie Bike
or
150 Calorie Row
or
100 Burpees
Make not of what you chose
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