CrossFit D.E.C.K – CrossFit
Samson warm up (No Measure)
3x
30 sec Samson Stretch
30 sec Mountain Climbers
30 sec Star Jumps
Ring dip handstand walk wide leg pull
11 Minute EMOM
1 minute max effort Ring Dip
2 minute max effot handstand walk
3 minute max effort wide leg invert
4 minute rest
Cassie (Time)
For time
200m run
29 Handstand push ups
200m run
29 Hang power cleans 60 / 40 kg
200m run
29 Pull ups
200m run
29 Front rack lunge 60 / 40 kg
200m run
20 min cap
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