Open gym 9am-10am (non coached session)

CrossFit D.E.C.K – CrossFit

Sunday 8 Dec (Time)

3 rounds

20 chest to bar pull-ups/push-ups

15 strict handstand push-ups

10 bar muscle ups/strict pull-ups

5 power clean and jerks

*Each round increase weight. 65/70/75 kg

Rest 2 minutes then

10x

2 ring muscle ups

10m handstand walk
Note: These Sunday sesh’s are always the same(ish) because this is what Whit wants to work on. IF you have any movements you want to work on feel free to sub them in instead! Or do something else entirely! (check first though please)

Bleed lungs Bleed (Time)

10 Rounds (in partners 1 for 1)

12/8 Calorie Bike

40m Ball Sprint 70/45kg

Courage, Commitment, Community.