CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3X
10 good mornings
10 power snatch
10 arch to hollow
Optional open gym wod 2/1/2017 (Time)
20 deadlifts 90/55kg
Then
1-10
Toes to bar
Power snatch 50/35kg
Burpees over the bar
Then
20 deadlifts
This is optional. Feel free to use open gym however you like.
If busy Wod will be in partners. 40 deadlifts then 1-10 round for round up the ladder.
Optional Wod 2 (AMRAP – Rounds and Reps)
8 minute AMRAP
3 bar muscle ups
10 back squats @50/35kg
30 double unders
Optional
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