CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
30 alternating table stretch
then
5x extension to catch
10 power cleans
10 front squats
10 push jerk
Clean (Every 30 Seconds for 6 Minutes (12 Rounds)
1 Squat clean
2 Front Squats
1 Push Jerk
65%
1/11/18 (8 Rounds for reps)
8 Rounds of 2 Minutes work: rest 30 Seconds
8 Ring Dips
8 Kettlebell Swings 32/24kg
Max Effort Power Clean and Jerk 70/50kg
rx+= 3 Ring Muscle Ups
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