CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3x
10 Push-ups
10 Power Snatch
10 change plate bent over flyes
Bench Press (4 x 3 – 85 %)
Immediately after superset with 10x barbell rows – light for slow and controlled form
20 minutes
03/11/18 (Time)
20 Power Snatch 50/35kg
40 Pull-ups
15 Power Snatch 60/40kg
30 Chest to bar Pull-ups
10 Power Snatch 70/45kg
20 Strict Pull-ups
20 Minute Cap
RX+= 20 Bar Muscle Ups for end set
The Vomit Mobile (Calories)
1 Minute MAX effort
calories air bike
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