CrossFit D.E.C.K – CrossFit
Wits optional open gym wod (Time)
1- 2- 3- 4-5-4-3-2-1
ring muscle ups
5-4-3-2-1-2-3-4-5
deficit hspu (start with 2x20kg plates each side. Each round add 2 plate)
40m handstand walk.
*5 burpees each break*
Then 5 rounds
3 bar muscle ups
3 squat clean @55/80
6 burpee box jump 30″
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