CrossFit D.E.C.K – CrossFit
Optional Sunday 29/12/19 (Time)
5 rounds
3 squat cleans increasing weight 60,65,70,75,80kg
6 bar muscle ups
9 strict handstand push-ups
Then 10-1
Toes to bar
Chest to bar pull-ups/ kettlebell swings
Burpee box jump overs
Then
30 ring muscle ups/50 ring dips
Every break complete 1 x power clean and jerk (take barbell back to 2nd round of first part weight i.e. 65kg)
Sunday means everything is Rx. Chose any movements you wish and use this format. Or do whatever (just check please)
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