CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3 x
10x Power Clean
10 x Overhead Squats
10x lunge and reach
Party at the Bar (Time)
8-6-4 Speed ladder
Power Cleans
weight: 100/70kg
110/80kg
120/85kg
6 Minute Cap
Scaling- Roughly 80/85/90 % 1 RM Power Clean
N8 m8 (Time)
2 Rounds
28 Pistols
12 Bar Muscle Ups
19 Overhead Squats 60/40kg
91 double unders
27 foot Handstand Walk (6 x 5 m)
25 Minute Cap
Scale
Strict Pull-ups
200m Overhead Plate Carry 20kg locked arms
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