CrossFit D.E.C.K – CrossFit
Clean warm up (No Measure)
3 mins Shoulder mobility
3x
10 Pass Through
10 Power clean
10 Front Squat
,: Ab 11 (AMRAP – Reps)
2 rounds
30 v-hold flutter kicks
15 v-ups
30 plank hold taps
15 hollow rocks
30 alternating single leg tuck
Then max reps
Sit-ups
6 min cap
,
Clean (5 Minute EMOM 3 Position Clean @ 80 %)
21/10/2019 Front Jerk (Time)
5 Rounds For Time
10 Push ups
8 Front Squat 80/55 kg
6 Shoulder to Overhead
20 min cap
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