CrossFit D.E.C.K – CrossFit
Lizard warm up (No Measure)
3 x
10 eagles
5 Meter lizard walk
30 Minutes for Squats
Hatch Cycle Front Squat (Week 7-1)
5 reps @ 65%
4 reps @ 70%
4 reps @ 75%
4 reps @ 80%
Hatch Cycle Back Squat (Week 7-1)
5 reps@ 70%
5 reps @ 80%
2 reps @ 85%
3 reps @ 90%
1 rep @ 100%
Death by push up (AMRAP – Rounds and Reps)
Death by push ups
Minute 1 – 1 Push up
Minute 2 – 2 Push up
Minute 3 – 3 Push up
Minute 4 – 4 Push up
Minute 5 – 5 Push up
Continue till un able to complete number of push up per minutes
20 minute cap
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