CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
Mobility
3x
6 Kang squats
10 lunge with twist
10 Beat Swings
09/01/2021 (Time)
In Pairs
60 Chest to Bar Pull-ups
50 front squats 50/35kg
40 Bar Muscle Ups/ Strict Pull-ups
30 front squats 60/40kg
20 Bar Muscle Ups / Strict Pull-ups
10 front squats 70/50kg
15 minute cap
Blame it on Amy (Time)
In pairs
100 burpee broad jump (mat)
Partner A works while B completes 10x overhead plate lunges 20/15kg. Then swap
15 Minute Cap
Rx+ head to Forster
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