CrossFit D.E.C.K – CrossFit
Dead warm up (No Measure)
3x
10 Jumping squats
10 push ups
10 deadlifts
Braird (AMRAP – Reps)
13 minutes
600m run buy in, 2min/3min CAP – on the 2min3min mark the 1 min rounds commence.
Run under 2mins/3min do extra pull ups,
Run over 2mins/3mins AMRAP the remaining 1min or over 3mins move to the next minute of movements.
Then into
3 Rounds AMRAP
1 min Pull-Ups
1min Deadlifts 90kg/70kg
1 min Lateral Burpees
1 min rest (rounds 1 and 2 only)
This the main workout
the second is for people wanting to challenge them self with heavy deads and muscle ups
THE COMBAT WOMBAT (Time)
5 Rounds for time
2 reps 160/115kg deadlift
3 reps ring muscle up
10 reps pull ups
15 reps 24/20 inch box jumps
Then
Finish with 1000m row
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