CrossFit D.E.C.K – CrossFit
Cossack Warm-up (No Measure)
3 x
10 face pulls
10 each leg – Cossack squat
3 each leg – Lateral Jumps – pause under control on each side
Team of Three workout (Time)
In teams of three complete
60 cal on rower/bike
Change every 20 cal
One working while other two are completing
21-15-9
Pull ups
Kettle bell swings 24/16 kg
Team of Three workout (Time)
In teams of three complete
60 cal on rower/bike
Change every 20 cal
One working while other two are completing
21-15-9
Pull ups
Kettle bell swings 24/16 kg
28/01/2016 box run (AMRAP – Rounds and Reps)
15 Minute AMRAP
Buy in
80 sit ups
Then continue AMRAP
8 Burpees
8 Box jump
8 Thrusters 40 / 30 kg
200m run
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