CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3 x
10 Push-ups
10 x Jump to extension
10 side plank twists
Bench Press (3 x 4 – 75 %)
Super set each set with 10 x bent over dumbbell rows each arm.
15 Minutes
24/11/2018 (Time)
30-20-10
Handstand Push-ups
Hang Power Cleans 70/50kg
Front Rack Lunges
at the top of every 3 Minutes complete 10 Burpees/ 4 Ring Muscle-ups (rx+)
24 Minute Cap
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