CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3x
10 kneeling shoulder circles
10 push-ups
5 burpee to walk in
Bench Press (5 x 5 – 70%)
Superset with 10x bent Over Barbell rows (relatively light- Focus on slow control)
Nigel NO friends (AMRAP – Rounds and Reps)
In Pairs 25 Minute AMRAP
100 Box Jump Overs 24/20″
100 Push Press 43/30kg
100 Sit-ups
100 Hang Power Cleans 43/30kg
* Every Change both partners must complete 5 Burpees*
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