CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
5 Minutes mobility/ foam rollers/ bands/ plates
3 x
30 Seconds bottom of the squat
10 x hip sweepers
10 x Squat to extension
14/12/2018 (4 Rounds for weight)
“Macho Man”
4 x 5 Minute EMOMS
3 Power Cleans
3 Front Squats
3 Push Jerks
1 Minute Rest after every 5 Minutes
Weight can only be increased after each 5 Minute EMOM. If you do not hit all 5 Minutes weight must be reduced. Weight can remain the same.
Your score is the weight lifted each round
500m Row (Time)
Max Effort 500m Row
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