CrossFit D.E.C.K – CrossFit
Burgner Warm-up Cleans (No Measure)
Dip and Jump/ extend
Down and Elbows high and on the outside
Muscle Clean
Clean Drops
Clean
Split Jerk
Jump to position
Eye level Split
Split Jerk
Clean (4 sets
15/10 cal bike straight into
4 clean 60-65-70-75%
Not touch and go
Rest as required for bikes
)
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
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