CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
Alternating Tabata
Russian twists with plate
Hollow plate transfers
Power Clean (10 Minute EMOM)
6 minute warm up
all last 4 minutes same weight
2 Power clean
1 Front Squat
2 Split Jerk
28/11/2019 dead box (Time)
21-15-9
Deadlifts 70/50kg
Ring Dips / Push ups
Then
3 rounds
10 Power Clean
15 Burpee Box Jumps 30/24inch
Rest 5 Minutes then 10 Minutes to find a 3RM Deadlift
35 Minute Cap
Categories: Uncategorized
Leave a Reply