CrossFit D.E.C.K – CrossFit
Clean warm up (No Measure)
3 mins Shoulder mobility
3x
10 Arc to hollow
10 Power clean
10 Front Squat
13/07/2015 (8 Rounds for reps)
In 2 Minutes Complete
Max effort Power snatches 60 / 40 kg
Rests 2 mins
In 2 Minutes Complete
2 Rounds of Cindy (5 pull up,10 push ups 15 air squats )
max effort Clean and jerks 60 / 40 kg
Rest 2 mins
In 2 Minutes Complete
20 Burpees
max effort over head squat 60 / 40 kg
Rest 2 mins
In 2 Minutes Complete
12 Squat Clean 60 / 40 kg
max effort Hand stand push ups
Rest 2 mins
In 2 Minutes Complete
15 Toe to bar
max effort Strict Pull up / Jumping Pull up
Rest 2 mins
In 2 Minutes Complete
50 Box jumps 24 / 20 inch
max effort dead lift 60 / 40 kg
Rest 2 mins
In 2 Minutes Complete
50 air Squats
max effort push jerk 60 /40kg
Rest 2 mins
In 2 Minutes Complete
15 Front Squat 60 / 40 kg
max effort muscle up
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