CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3x
10 Banded Press with Pull- Apart
6 Kang Squats
6 Beat Swings with 3 Position pause
100m Run
Shoulder Press (15 minutes 5 RM)
10/10/2020 (Time)
21-15-9
Hang power clean 70/50kg
Shoulder to overhead
9-15-21
Back Squats
Pull ups/ bar muscle ups
20 minute cap
1-Mile Run (Time)
Max Effort 1-Mile Run
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