CrossFit D.E.C.K – CrossFit
Clean and Jerk warm up (No Measure)
3x
10 Front Squats
10 Cleans
10 Split Jerks
Clean and Jerk (16 Minute E2MO2M)
Every 2 Minutes
First 4 Rounds
2 x Cleans
1 x Split Jerk
Last 4 Rounds work to Heavy
1 x Clean and Jerk
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
28/09/2016 (Time)
For time
30 Power clean and Jerks 60/40 kg ( 6 Min cap )
Rest 2 minutes
3 Rounds 1 : 1 work rest ratio
10 burpee over bar
10 Back Squats 60/40 kg
200 m run
20 min cap
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