CrossFit D.E.C.K – CrossFit
Press warm up (No Measure)
3x
10 reps Air Squat
10 reps Push Press
10 reps Star Jumps
Push Press (20 Minutes 5×4 all @ 80%)
Rope Climb (No Measure)
10 Minutes Rope Climbs
If doing Fran practice pull-ups
If doing Regional event practice rope climbs
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Weight = 40/30kg
Regionals 2016 Event 7 (Time)
For time:
21 Thrusters 40/30kg
3 Legless rope climbs / rope climbs
15 Thrusters
2 Legless rope climbs / rope climbs
9 Thrusters
1 Legless rope climb / rope climb
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