CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
30 shoulder cranks
30 bent over flyes
3x
10 jumping squats
10 power snatch
10 overhead squats
Hang Snatch (10 EMOM work to 80%)
1 snatch highpull
1 hang snatch
2 BTN Push Press
22/1/18 Shoulders like boulders (AMRAP – Reps)
14 minute ladder
18 overhead squats 50/35kg
30 Double Unders
16 overhead squats 60/40kg
30 Double Unders
14 overhead squats 70/50kg
30 Double Unders
12 overhead squats 80/55kg
30 Double Unders
10 overhead squats 90/60kg
30 Double Unders
Max reps overhead squats 100/70kg
When scoring do not count double Unders. Only add ohs reps
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