CrossFit D.E.C.K – CrossFit
Ring Warm up (No Measure)
3 x
Ring support 15 seconds
Progression: Banded holds
3 x
Ring tuck pull to invert x 5
Progression: Heels to bum – knees to chest
Muscle-ups (12 Minute E2MO2M 5 Reps)
12 min EMOM odd minute even minute
Odd 5 Ring Row
Even 5 Ring Dip
Regionals Event 5 Team (Time)
For time
1,800-m run In 50 m Shuttle 1 minute a person
60 overhead squats with two peoeple on pull-up hang 70/50kg
100 sit-ups with two people in deadlift hold 185/145kg
Time cap: 12 minutes
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