First of July means time to fly….come do some gymnastics or SMF at 9am open gym.

CrossFit D.E.C.K – CrossFit

Optional Sunday (No Measure)

1-6

Bar muscle ups

Squat cleans 90/65kg

3 rounds

15 chest to bar pull-ups

30 double unders

15 handstand push-ups

30 double Unders

6-1

Ring muscle ups

Push jerk 90/65kg

6 emom (No Measure)

1 legless rope climb

Option b : upside down swinging Annie (Time)

50 double Unders

50 sit ups

25 handstand push-ups

25 pull-ups

40 double Unders

40 situps

20 handstand push-ups

20 chest to bar pull-ups

30 double Unders

30 sit-ups

15 handstand push-ups

15 chest to bar pull-ups

20 double Unders

20 sit ups

10 strict handstand push-ups

10 bar muscle ups

10 double Unders

10 sit ups

5 strict handstand push-ups

5 bar muscle ups

Courage, Commitment, Community.