CrossFit D.E.C.K – CrossFit
Warm up (Checkmark)
3x
10 banded rdl into 10 monster walks
5 scap pull-ups into 3 jumping negatives
10 dead bugs
Deadlift (5 x 3- 75%)
27/10/2026 Rogue Orlando (Time)
10 Power Clean and Jerk 70/50kg
15 Strict Pullups + Push Up or 15 Ring Muscle Ups
10 Power Clean and Jerk 80/55kg
15 Strict Pull-up+ push up or 15 Ring Muscle Ups
10 Power Clean and Jerks 90/60kg
Nedd’s day 9 (AMRAP – Reps)
Pick one to do a HARD tabata on:
Row/Ski/Bike/Burpees
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