CrossFit D.E.C.K – CrossFit
Abbata (AMRAP – Reps)
alternate between
Hollow Rocks
Gymnastics Crunches
(tabata)
Ring Rows (6 Minute Alternating EMOM)
Ring Dips (6 Minute Alternating EMOM)
Option B: the Dave Castro challenge (AMRAP – Reps)
7 minutes of muscle ups
(Choose either emom or muscle up challenge)
Open Prep ladder (AMRAP – Rounds and Reps)
10 Minute Ascending Ladder
3 Deadlifts 100/70kg
3 Chest to bar pull-ups
6 Deadlifts 100/70kg
6 Chest to bar Pull-ups
…increase by 3 reps per round
800m Row (Time)
Max Effort 800m Row
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