CrossFit D.E.C.K – CrossFit
Sunday funday (Time)
15-12-9
Bar muscle ups/strict pull-ups
Back squats off floor 60kg
Box jump overs 30″
Then 5x
3 ring muscle ups
6 d-ball cleans 45kg
30 double unders
Opt b (Time)
15-12-9
Bar muscle ups/ c2b
Burpee box jump overs 30″
Then
20 ring muscle ups
Or the smart option (No Measure)
20 EMOM
Pick 4 movements to alternate between I E. Wits
1. 5 bar muscle ups
2. 1 snatch/1 hang snatch
3. 4 ring muscle ups
4. 50 double unders
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