CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3 x 30 seconds max effort air bike
Bench Press (3 x 5 – 75%)
15 minutes
Not a day over 60 (Time)
3 rounds
9 ring muscle ups/ 9 ring rows+ 9 ring dips
11 deadlifts 120/90kg
37 kettlebell swings 24/16kg
Buy out
81 bicep curls 20/15kg barbell
Rx + bicep curls must be performed with muscle tank and oiled canons. Extra credit for bicep pump and a sweaty sheen. Must shower 3x daily.
30 min cap
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