CrossFit D.E.C.K – CrossFit
Mobilities (No Measure)
Wrists/arms/shoulders/hips/knees/ankles
Eagle warm up (No Measure)
10 Eagles
10 Mountain Climbers
30 Sec top of Push up
Top of Push up, drop off soccer
Squat Clean (12 Minute EMOM)
1 – 3 Minute @ 50%
2 x Hang hi pull
1 x Hang power clean
4 – 6 Minute @ 60%
2 x Hang hi pull
1 x Power Clean
7 – 9 Minute @ 70%
1 x Clean hi pull
1 x Hang Squat Clean
10 -12
1 x Squat Clean @ 80%
Doulbe DT (Time)
10 Rounds For Time
12 Deadlift 70/ 48 kg
9 Hang Power clean 70 / 48 kg
6 Push Jerk 70 / 48 kg
25 Min Cap
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