CrossFit D.E.C.K – CrossFit
Sun day fun play (Time)
3 rounds
20 toes to bar
Snatch ladder
45/50/55/60kg
10 ring muscle ups/ 20 ring dips
Ball to box ladder 30/35/45/70kg
20 calorie row
Sunday (Time)
3 rounds
15 toes to bar
5 increasing snatch 50/55/60kg
3 rounds
7 ring muscle ups
4 -3 -2 ball to box ladder 35-45-70
5 rounds
1 legless rope climb
1 power clean
1 front squat
1 jerk 60,65,70,75,80kg
Branson’s bro sesh (Time)
In pairs
100 sit-ups
90 single arm snatch 22.5/15kg
80 toes to bar
70 single arm devil swings
60 calorie row
50 dumbbell box step ups
40 power snatch 70/45kg
30 ball cleans 70/45kg
20x 5m handstand walks (1 for 1)
10x legless rope climbs
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