CrossFit D.E.C.K – CrossFit
Moving Warm-up 2 (No Measure)
3x
10 m high knees
3 inchworms
10 m heels to bottom
10 star jumps
Australia Day (Distance)
45 Minutes in teams of 4
Ride 10000m and Row 5000m
Whilst completing
10 Rounds of synchro single dumbbell DT
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
Then
10 Rounds synchro
5m Single Dumbbell Overhead Lunge
5 Bar Muscle Ups/ Strict Pull-ups
5m Single Dumbbell Overhead Lunge
Then
10 Rounds Synchro
10 Dumbbell Front Squats
10 Burpees Over Dumbbell
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