CrossFit D.E.C.K – CrossFit
Tabata Air Squat Warm-up (AMRAP – Reps)
8 Rounds
20 seconds Air Squats
10 seconds rest at bottom of squat
28/10/2017 Pull yourself together Man (AMRAP – Reps)
5 AMRAP
Max effort pull-ups
“every break complete 4 box Jumps 30/24”
Saturday Team (3 Rounds for time)
All in Teams of Three
For Time together
80 Deadlifts 60/40kg
80 Front Squats 60/40kg
80 Snatch 60/40kg
Rest 5 Min
2 Rounds for Time each team member in a train
400 Meter Run
30 Calorie Row
20 Burpees
Rest 5 Min
For Time Together in team
80 Handstand Push Ups
60 Squat Cleans 60/40kg
Then
40 Kettle bell swings 24/16kg each
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