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CrossFit D.E.C.K – CrossFit

Warm-up (No Measure)

3 x

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)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Barbell Free Bear Complex (3 Rounds for weight)

12 Minutes:

1 Object ground to shoulder

2 Squats

2 Push Press

*Swap arms*

Complete 8 Sets of the complex in total SWAPPING arms each round . All 8 sets = 1 Round.

Complete 3 Rounds of this.

25/05/2020 (Time)

3 Rounds

40 Squats

20 Bent over Object/ Barbell Rows/ Ring Rows/ Pull-ups

10 Power Clean and Jerk / Object Ground to overhead (each arm)


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