You know what they say about a long weekend………………… Long wods 😂erm

CrossFit D.E.C.K – CrossFit

4 minutes of synchro bar facing burpees (hey it should be 7 😉)

In pairs

400m run together

Then

12-10-8-6 (each starts on a movement then swap once both have finished)

Chest to bar pull-ups

Squat clean 60/40kg

400m run

8-6-4-2 (each with swap)

Squat Snatch 70/5o kg

Bar muscle ups/ burpee strict pull-ups

400m run

Then together (break however)

80 overhead lunges 22.5/15kg

60 handstand push-ups

40 toes to bar

400m run