CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3x
10 box glute activation step ups (5 each side keeping tension)
10 air squats
10 jumping jacks
29/11/17 (AMRAP – Rounds and Reps)
10 minute AMRAP
10 hang power cleans
10 front squats 50/35kg
ANY time the bar is placed down 10x burpee box jumps 24/20″ must be completed. Burpee box jumps do not count towards reps.
Bar must not be placed down even between movements or burpee box jumps must be performed.
Hang Power Clean (20 Minutes 6 x 3)
Work Up to a Heavy 3 and sustain across all 6 sets.
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