CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
30 alt calf pumps off box – slow lowering
3X
10 arch to hollow
10 box step ups active glute drive
10 second kettlebell hang from box
25/11/2017- ‘The butcher’ (Time)
For Time
Buy in
40 Toe to rings
Then
3 Rounds
40 Box Jumps 24/20″
30 hang power cleans 50/35kg
20 Chest to Bar Pullups
800m run
Then
8 legless rope climb
40 Cap
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