CrossFit D.E.C.K – CrossFit
Wod 1 (Time)
The Partner 50s
50 Hang single Dumbbell Snatch/ Clean 2:1 22.5/15 kg
50 Metre Dumbbell Lunge walk 22.5/15 kg
50 Toe to Bar/ Knee raise 2:1
50 Wallball 9/7 kg
50 Pull up/ jumping 2:1
50 Dumbbell Box Step up 22.5/15 kg
12 Min cap
Wod 2 (Time)
Heavy Load
In Partners
150 m Run
150 m Sled Drag 70/45kg
300 m Row /20 Burpee
20 Burpee / 300m Row
150 m Sled Drag 70/45kg
150 m Run
5 Minute Cap
Wod 3 (AMRAP – Reps)
Dead Squat
In Partners
5 Minute AMRAP
20 Deadball Squats 45/30 kg
20 Deadball Cleans 45/30 kg
Wod 4 (AMRAP – Reps)
Clean and Jerk Ladder
Partners In 3 Minutes
20 Clean and Jerks 40/30 kg
20 Clean and Jerks 60/40kg
Max Clean and Jerks 80/50 kg
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