CrossFit D.E.C.K – CrossFit
Warm Up (Checkmark)
1 Min Couch Stretch
1 Min Bottom of Squat
Front rack stretch
3x
5 Inchworm to push Up
10 Mountain Climbers
5 Squats with 2 second active hold
Front Squat (3 x 6- 70%)
Lift EMOM 3 (Weight)
4 x EMOM- 70-80% of what squatted
Min 1: 3 unbroken power clean + 2 hang squat clean
Min 2: 3 Thrusters + 2 Front Squats
Min 3: 12 burpees over the bar
Min 4: rest and add weight
2 minutes after EMOM (AMRAP – Reps)
2 minutes max effort:
Burpees over bar as fast as possible
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