CrossFit D.E.C.K – CrossFit
Rhys torian training (optional) (Time)
100 back squats off rack at semi challenging weight
*Emom 3 bar muscle ups*
Then rest as long as you like
5x
5 ring muscle ups
10 burpee box jump overs
Mc Donald & Galaghar (Time)
2 Rounds for time
200m Run
16 Kettlebell Swings 24/16kg
16 Pull ups
16 Front Squats 50/30kg
Then
200m Run
14 Kettlebell Swings 24/16kg
14 Pull ups
14 Front Squats 50/30kg
Then
200m Run
12 Kettlebell Swings 24/16kg
12 Pull ups
12 Front Squats 50/30kg
Or complete Anzac Day workout!
Private Lambert (Time)
21-15-9
Squat Snatch 50/35kg
kettle-bell Swings 32/24kg
Toes to Bar
*100 Double Unders after Every Round*
Categories: Uncategorized
Leave a Reply