CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
2 x
3 Jefferson Curls
10 Single Leg Glute Bridges (5 each side)
10 Dimond Push ups
Happy Birthday Blakey you ripper!!! (AMRAP – Rounds and Reps)
15 Rounds for time
1 00 meter run
8 Pull ups
8 Power cleans 40/30 kg
20 double unders
After 3 Rounds Rest 1 minute
35 min cap
Rope Climb (10 minutes max effort )
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