CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3 x
10 Squats
10 Power Cleans (work to squat cleans)
5 Split Jerks Pause in dip and receiving position
5 Split Jerks
Clean and Jerk (10 Minute EMOM – 70 % of Clean and Jerk)
1 Power Clean
1 Hang Squat Clean
1 Split Jerk
The Handersons (AMRAP – Rounds and Reps)
Beau and Nicole are about to get HITCHED!!!! Lets celebrate by finding yourself a partner in until Wod do you part.
20 Minute AMRAP
1 Bear Complex (each- you go I go)
9 Synchronised Kettlebell Swings 24/16kg
8 Synchronised Kettlebell Lunges
20 Toes to bar or V-Ups(break it up however you like)
200m Run together
Weight: Same as EMOM or reduce to about 65% of Clean and Jerk
We are thinking of you on 19/8/2020 Bo and Nic!!!! Just like a good old partner wod everything is just better and easier with your bestie for life by your side!
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