11/05/2019

CrossFit D.E.C.K – CrossFit

2x

5x squat clean

5x front squat

10x arch to hollow

Then warm into movements

40 sit-ups

Then 5x

12 pull-ups

9 burpees over bar

6 chest to bar pull-ups

3 squat cleans 70/45kg

40 sit-ups

Then 5x

12 toes to bar

9 burpees over bar

6 push-ups

3 front squats 80/55kg

Then 40 sit-ups

Rx +

10 ring muscle ups then

5 x

12 chest to bar pull-ups

9 burpees over bar

6 bar muscle ups

3 squat cleans 90/65kg

10 ring muscle ups then

5x

12 toes to bar

9 burpees over bar

6 strict handstand push-ups

3 front squats 100/70kg

Then 10x ring muscle ups

45 minute cap