CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
5 Minutes Plate Mobility
Back Squat (10 x 2 – NO MORE than 70% )
Tempo squats- 4 seconds down, 3 second hold, Power out of the bottom
20 Minutes
CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
Weight: 61/43kg
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