CrossFit D.E.C.K – CrossFit
Moving 2 (No Measure)
3 x
10 m high knees
10 m Lunges
10 m Karioka
Sand Bag Team Fun (Time)
In teams of 4
Run 1600 meters carrying 20kg sand bag every change or drop every member will do 10 air squats and one member will do squats with sand bag then continue with run
Saturday Partner Ladder (AMRAP – Rounds and Reps)
15 Minute AMRAP
Each Partner will complete exercise each before moving on
1 Muscle up / 2 Ring Rows
2 Squat Snatch 60 / 40 kg
3 Handstand Push ups
4 Thrusters 60 / 40 kg
5 Clapping Push ups together
6 Wall balls 10 / 7 kg each passing it
1 for 1 if dropped start again
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