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01/06/2019

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01/06/2019


CrossFit D.E.C.K – CrossFit

Clean and Jerk Warm-up (No Measure)

30x Shoulder Cranks with Change plates

3x

10x Power Cleans

10x Front Squats

10x Push Jerks

Saturday mark (Time)

All in Teams of Three

For Time together

800 m Run

80 Deadlifts 60/40kg

80 Front Squats 60/40kg

Rest 5 Minutes

2 Rounds for Time each team member in a train

400 Meter Run

30 Calorie Row

20 Burpees

Rest 5 Minutes

For Time Together in team

60 Push Jerks 60/40kg

60 Squat Cleans 60/40kg

Then

40 Kettle bell swings 24/16kg each together

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