CrossFit D.E.C.K – CrossFit
Warm up (No Measure)
3 x
10 Good Mornings
10 Air Squats
10 Push Press
50m shuttle
Ring Rows (Odd minute 5 x 3 – 5 reps)
Ring Dips (Even minute 5 x 3 – 5 reps)
10 mins EMOM
OR
Muscle-ups (every 2 minute 3 – 5 reps)
19/11/2015 Snatch Thruster (AMRAP – Reps)
Alternating EMOM 10 Minutes
Odd Minute
8 Sit ups
8 Hang Power Snatch 50 / 35 kg
Even Minute
8 Sit ups
8 Thruster 50 / 35 kg
Score is total reps if completed is 160
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