CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3x (3rd with barbell)
5x segmented clean pulls
10x front squats
5x dip balance bottom and top
5 X push jerk
Clean and Jerk (Every 30 seconds for 6 minutes)
1 segment clean pull
1 power clean
1 jerk
70%
29/01/19 (Time)
15-12-9
Burpees pull-ups / bar muscle ups (Rx+)
Power clean and jerk 60/40kg
20 minute cap
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