CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
With a plate
30 Seconds bottom of the squat
30 Seconds Squat to extension holding bottom of plate
30 Seconds ankle raises off side of plate
Clean and Jerk (10 x 4- NO more than 65%)
15 Minutes to do 10 Sets of
1 Clean
1 Front Squat
2 Split Jerks
Nate (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Weight 32/24kg
Categories: Uncategorized
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