CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
In Pairs 3 Rounds each
1 Partner holds bottom of squat with plate while partner 2 completes
5 burpee walk ins
10 Kettle-bell Deadlifts
Clean (10 Minute EMOM 4 reps)
Build to Heavy
3 Minute Hi Hang
3 Minute Hang
4 Minutes Full Clean
crossfit.com ladder 17032017 (AMRAP – Rounds and Reps)
10 Minute Ascending Ladder
4 Squat Cleans
4 Handstand Push-ups
8 Squat Cleans
8 Handstand push-ups
12 Squat Cleans
12 Handstand Push-ups
…increase reps by 4 each round
weight 70/50kg
score is rounds completed. If in round of 12 reps = 2 rounds plus reps completed
Categories: Uncategorized
Leave a Reply