CrossFit D.E.C.K – CrossFit
Skills Warm up (No Measure)
3 x
30 sec Bottom of Dip Swing
30 Sec Ring Row
30 Sec Hand Stand Shoulded tap
Ring Dips (6 Minute Alternating EMOM)
Pistols (6 Minutes Alternating EMOM)
box or plate
4/1/18 (Time)
800m run
40 back squats
40 Push-ups
800m run
30 front squats
30 Push-ups
800m run
20 overhead squats
20 Push-ups
Weight 60/40kg
30 minute cap
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