CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
Mobilities
3x
10 x Front Squat
10 x Clean
10 x Split Jerk
Clean and Jerk (10 EMOM Build to today’s heavy)
Minutes 1-6
1 Squat Clean
1 Hang Squat Clean
2 Split Jerks
Minutes 6-10
1 Clean and Jerk
27/12/2019 (Time)
10-8-6-4-2
Strict Handstand Push-ups
Squat Cleans 70/50 kg
Rest 2 Minutes
2- 4- 6- 8- 10
Ring Muscle-ups/ Strict Pull-ups
Shoulder to Overhead
25 Minute Cap
Rx+ – 90/60kg
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