CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
30 Shoulder cranks
30 Shoulder Flyes
Plate Mobility
Snatch Technique
Clean and Jerk technique
Snatch (15 Minutes)
Clean and Jerk (15 Minutes)
Crossfit liftoff workout (AMRAP – Rounds and Reps)
12 minute AMRAP
25 Pullups
50 calorie row/ 800m run (if in liftoff it must be a row)
100 overhead squats 20/15kg
50 box jumps.24/20″
25 Pullups
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