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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