CrossFit D.E.C.K – CrossFit
Clean and Jerk warm up (No Measure)
3x
10 Front Squats
10 Cleans
10 Split Jerks
Split Jerk (10 Min EMOM)
Start at 70%
Increase weight every two mins
1 x squat clean
1x Front squat
2 x Split jerk
30/12/2015 (AMRAP – Rounds and Reps)
18 min AMRAP partner workout
200m Farmer carry 32 / 24 kg
every change 10 push up penalty you get back to shed
20 Over partner burpee
10 Deadlift 120 / 80 kg
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