CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3x
10 active shoulders
10 arch to hollow
10 air squats
Pullup max effort (3 Rounds for reps)
Take 6 minutes to find 3 sets of max effort unbroken pull-ups (one set every 2 minutes)
Power snatch 10EMOM
1-3 min
2 snatch dead-lift with shrug
2 hang snatch pull
3-6 min
1 snatch pull
1 power snatch
7-10 min
2 power snatch unbroken
Run forest Run: Breast cancer awareness wod 4 (Time)
In partners 12 Rounds
10 OHS 40/30 kg
200m run
* partners work 1:1
20 cap
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