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14/11/2016

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14/11/2016


CrossFit D.E.C.K – CrossFit

Shoulder stretch (No Measure)

5 minutes Shoulder mobility

60/60 Shoulder rotation

Arc to Hollow

YMCA

Pull-ups (6 Minute Alternating EMOM)

Strict Toes-To-Bar (6 Minute Alternating EMOM)

Emily (Time)

For Time

Buy in

100 double unders

Then

2 rounds

14 Power clean 50/35kg

11 Burpees over bar

Then

40 Pull ups

Then

2 rounds

14 Thrusters 50/35kg

11 Burpees over bar

Then

20 Chest to bar pull ups

Then

2 rounds

14 Push Press 50/35kg

11 Burpees over bar

Then

10 muscle ups

Buy out

100 air squats

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