CrossFit D.E.C.K – CrossFit
Cossack Warm-up (No Measure)
3 x
10 face pulls
10 each leg – Cossack squat
3 each leg – Lateral Jumps – pause under control on each side
Skills test (Score is best total)
3 x
0-2 minutes 1 Max effot set Strict Pullups
2-4 minutes 1 Max effort set Strict Ring Dips
4-6 minutes 1 Max effort set V-ups
If Unable to complete Rxd
Work for one minute on eccentric pullups or banded pullups
Ring holds or eccentric ring dips
Hollow holds or scaled V ups
22/04/2016 (AMRAP – Rounds and Reps)
12 min AMRAP
12 Power snatch 35/25kg
6 Burpees over bar
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