CrossFit D.E.C.K – CrossFit

Warm-up (No Measure)

3 x

1 Lap Kangaroo Hops

1/2 Lap Emu walks

1/2 Lap Great Barrier Reef Crab Walks

1 lap Koala crawls

Straya Mate (Time)

Grab ya’self a mate

3x

50 Get the Frizbee Unstuck

50 Pick up the Esky and Open the Lid

50 Jump over the Keg

50 Put up the Gazebo

50 Too many Stubbies

50 Escape the po po cos you’se have been too rowdy (20 really escape the Po-po rx+)

If your Un- Australian and need a translation

50 Wall balls 9/7kg

50 Sumo-deadlift high-pull 50/35kg

50 Box Jump overs 24/20″

50 Push-press 50/35kg

50 Burpees

50 Pull-ups (20 Bar Muscle ups rx+)

50 Minute cap

Straya m8- Busy Class Version (Time)

Grab ya’self 3 mates

3x

75 Get the Frizbee Unstuck

75 Pick up the Esky and Open the Lid

75 Jump over the Keg

75 Put up the Gazebo

75 Too many Stubbies

75 Escape the po po cos you’se have been too rowdy (20 really escape the Po-po rx+)

In order to get back on the bar each partner must complete a 200m Run.

If your Un- Australian and need a translation

75 Wall balls 9/7kg

75 Sumo-deadlift high-pull 50/35kg

75 Box Jump overs 24/20″

75 Push-press 50/35kg

75 Burpees

75 Pull-ups (20 Bar Muscle ups rx+)

In order to get back on the bar each partner must complete a 200m Run.

50 Minute cap