CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
Then 3x
10x jumping squats
10x banded lat pull downs
10x lunge and reach
27/4/19 (Time)
60 hang power cleans 60/40 kg
*Top of every 2 minutes 10 burpees
45 Chest to bar Pull-ups /20 bar muscle ups
*Top of every 2 minutes 30 double unders
30 Strict handstand push-ups
*Top of every 2 minutes 10 front Squats 60/40kg
15 ball cleans 70/45kg
*Top of every 2 minutes 10 Kettlebell Swings 24/16kg
50 Minute Cap for part A and part B
Hang Power Clean (Work to a heavy)
Rest 5 minutes then spend no more than 12 minutes finding a heavy.
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