CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
Tabata
Active hang off rig
Bottom of squat
Sweat Farm (Time)
3 Rounds
10 Chest to bar pull-ups
10 Power Cleans 70/50kg
10 Toes to bar
10 Push Jerks 70/50kg
800m Run
3 Rounds
20 kettlebell Swings 32/24kg
20 Kettlebell Lunges
1000m Run
3 Rounds
4 bar muscle ups
8 deadlifts 70/50kg
4 bar muscle ups
8 back squats
1200m Run
45 Minute cap
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