CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
60 Shoulder rotations
3x
10 Shoulder cranks with change plates
10 Bent over flyes
10 Squat to extension
Strict Toes-To-Bar (6 Minute Alternating)
L-Sit Pull-ups (6 Minute Alternating EMOM)
Crossfit.com 171215 (6 Rounds for reps)
12 Minute Clock
1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks
weight 60/40kg
Get low (AMRAP – Reps)
5 Minute AMRAP
Burpees to 6″ target
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