CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
10 Slow Controlled Squat
10 Bent over walk out to walk in with hands
10 Standing Straddle Side to Side
Bear Complex (12 Minutes- find 1 set of 7 unbroken)
Second Push Press
Barbell Free Bear Complex (3 Rounds for weight)
1 Object ground to shoulder
2 Push Press
Complete 8 Sets of the complex in total SWAPPING arms each round . All 8 sets = 1 Round.
Complete 3 Rounds of this.
20 Bent over Object/ Barbell Rows/ Ring Rows/ Pull-ups
10 Power Clean and Jerk / Object Ground to overhead (each arm)