CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3x
10 Slow Controlled Squats
10 Arch to Hollows
100m Run
Whipper chipper (Time)
30 wallballs
200m run
30 pull-ups
200m run
30 power snatch 50/35kg
200m run
30 pull-ups
200m run
30 wallballs
Option 2 (Time)
3 rounds
10 ring muscle ups/20 push-ups
15 power snatch 40/30kg
20 burpees
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