CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3 x
10 Push-ups Working in and out
10 Squats (rd 1: slow, rd 2: Normal, rd 3: Jumping)
10 Beat Swings
Bench Press (15 Minutes – 5 x 3 – 75 %)
12/009/2020 (AMRAP – Rounds and Reps)
In Partners 25 Minute AMRAP
30 Double Kettlebell Front Rack Lunges
100m Run
60 Pull-ups/ 30 Bar Muscle Ups
100m Run
30 Double Kettlebell Hang Squat Cleans
100m Run
60 Pull-ups/ 30 Bar Muscle Ups
100m Run
30 Double Kettlebell Shoulder to Overhead/ Strict Handstand Push-ups
6 Rope Climbs
100m Run
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