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30/11/2018

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30/11/2018

CrossFit D.E.C.K – CrossFit

Warm-up (No Measure)

Alternating Tabata

Russian twists with plate

Hollow plate transfers

Power Clean (10 Minute EMOM- 70 %)

2 Power clean

1 Front Squat

2 Split Jerk

30/11/2018 (AMRAP – Reps)

Every 4 Minutes for 4 Rounds

400m Run

20 Wall balls

Max Effort Double Unders

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