CrossFit D.E.C.K – CrossFit
Hang clean warm up (No Measure)
3 x
Hang Power Clean
Front Squat
Push Jerk
Push Jerk (15 Minutes 3 x 2)
10 minutes warm up the 5 minutes to complete complex 3 times at the same weight
Complex
1 x Hang clean
1 x Front squat
2 x Push jerk
Sorry Kirsty a Day Late (Time)
For Time
1 Full bear complex ( 7 rounds 1 x squat clean 1 x push jerk 1 x back squat 1 x behind the neck jerk 60/40kg)
8 00m run
76 Double unders
40 Wallballs 10/7 kg
76 Double unders
8 00m run
1 Full bear complex ( 7 rounds 1 x squat clean 1 x push jerk 1 x back squat 1 x behind the neck jerk 60/40kg)
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