CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
200m run
3x
5x push-ups
5x wide push-ups
5x diamond push-ups
10x Kang squats
10x push-press
Bench Press (5 X 4 – 70%)
Superset each set with
10 x bent over rows
15 minutes
09/03/2019 (Time)
21-15-9
Chest to bar pull-ups
Push press 50/35kg
12-9-6 Bar muscle ups (scale is strict pull-up)
Back squats 70/45kg
25 minute cap
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