CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
in Partners 3 Rounds each
1 Partner holds bottom of squat with plate while partner 2 completes
15m squat to broad jumps
fast feet return
Back Squat (6 x 4 every 90 Seconds- 80%)
Complete a set every 90 Seconds
Going Pair shaped (AMRAP – Rounds and Reps)
20 Minute AMRAP
10 Thrusters 50/35kg
10 Burpees over the Bar
Partner A works while Partner B runs 400m. When partner B returns they will swap and Partner B will continue the rep scheme from where Partner A left off.
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