CrossFit D.E.C.K – CrossFit
SEMOM (No Measure)
Pick 2 movements. 1 should be gymnastics, 1 should be lifting. Alternate for 20 minutes.
1 lift heavy
Gymnastics/ 20 double unders
Optional Sunday (No Measure)
5-4-3-2-1-2-3-4-5
Ring muscle ups/double ring dips
Squat snatch
*Increase to a heavy single then decrease weight again*
30 double Unders between each set.
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