CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3 x
10m duck walk
10m crab walk
10m lunge and reach
Push Press (3 x 5 – 70 %)
15 Minutes
Radford the Manford (AMRAP – Rounds and Reps)
In pairs cos Radford needs a friend.
24 Minute AMRAP ( The Age he looks obvi)
20 deadlifts 100/70kg
200m ball carry 9/7kg
20 double dumbbell clusters 2x 22.5/15kg
20 Handstand Push-ups
20 deadlifts
200m ball carry
20 double dumbbell burpee box step overs
20 Handstand Push-ups
20 deadlifts
200m ball carry
20 double dumbbell devil swings
20 Handstand Push-ups
Happy birthday Troy. Hope you get some shorts that can contain you this time.
RX+ for extra manly chest thumping and teeth gnashing and shouting “Im a whole lota man”
A Radford’s Love (Time)
1000 Double Unders
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