CrossFit D.E.C.K – CrossFit
Warm Up (Checkmark)
3x
10 Dead Bugs
10 e/s single leg kettlebell RDL
5 e/s Kettlebell Push Jerk
10 beat swings slow control
22/10/26 (Time)
10 rounds
8 Chest to bar Pull-Ups
4 Shoulder to overhead 70/50kg
Nedd’s day 4 (Checkmark)
8 Minute EMOM
Odd: Iron chair
Even: Rig hang – no grips
Get more uncomfortable add a weight plate to the iron chair….
Can you hang from one arm?
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