CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3x
5m crab walk
10x mountain climbers with reach
10x emu walks
Deadlift (Every 90 seconds for 3 rounds)
4 reps at 80%
31/1/19 (Time)
21-15-9
Box jump overs 24/20″
Deadlifts 80/55kg
Rest 1 minute
9-15-21
Box jump overs
Deadlifts
10 minute cap
AB 6 (AMRAP – Reps)
30 sit-ups
30 bicycle crunches
15 V-ups
40 second plank right side
30 sit-ups
30 bicycle crunches
15 V-ups
40 second left side plank
Then
Hollow rocks remaining time
6 min cap
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