CrossFit D.E.C.K – CrossFit
Warm up Pistol (No Measure)
10 minutes
Alternating legs
Pole sqauts
Weighted
Box
Tabata hold / esentric pull up (AMRAP – Rounds)
3 x 5 second esentric jumping pull-ups
20 sec hollow hold
15/08/2017 muscle up biathlon (Time)
3 Rounds For Time
18 Alternating pistol squat
Run 200m
12 muscle ups ( every break 100m run)
20 minute cap
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