CrossFit D.E.C.K – CrossFit
WOD 1 Deadball – Run – Burpee (AMRAP – Rounds and Reps)
10 Minute AMRAP
20 x Deadball over Shoulder (male 20kg Female 12kg)
200m Run (male 20kg Female 12kg Mixed 12Kg)
20 x Plate Burpee
WOD 2 Clean and Jerk – rig – Front Squat (AMRAP – Rounds and Reps)
10 Minute AMRAP
20 x Power clean and Jerk 40/25kg-45/30kg-50/35kg
10 x Pull ups / Knee raises 2:1
20 x Front Squats 40/25kg-45/30kg-50/35kg
WOD 3 Row – Kettlebell Swing (AMRAP – Reps)
3 Minute AMRAP
Buy in
2 x 300m Row
Max effort Kettlebell Swings 24/16 kg
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