CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3x
10x banded lat pulldown
10x emu walk
10x push-ups change stance
29-12-18 (Time)
21-15-9
Toes to Bar
Deadlifts 70/50kg (80/55kg rx+)
Then 4 rounds
20 push-ups / 8 Ring Muscle ups -Rx+)
15 Burpee Box Jumps 24/30″
9-7-5
Front Squat 70/50kg
Push Jerk
400m run between sets
Rest 5 Minutes then 8 Minutes to find a 3RM Deadlift
45 Minute Cap
Deadlift (1 x 3)
Rest 5 Minutes after workout then spend no more than 8 minutes finding a 3RM
Categories: Uncategorized
Leave a Reply