CrossFit D.E.C.K – CrossFit
Gymnastic Skills
2 rounds
1 minute Hollow Hold
1 Minute Overhead Opener
3 Rounds 30sec each
Plank walk outs
Inchworm to pike
Jump to support in rings/banded ring support
Clean (EMOM 10 minutes )
4 Minutes
1 x 3 Position Clean Pull
1 x Hang Clean
1 x Clean
4 Minutes
1 x 3 Position Clean Pull
2 x Clean
2 Minutes
2 x Clean
Muscle Squat Ladder (Time)
8 Rounds for time
4 Muscle up or 8 Push ups
2 Squat Cleans increacing weight each round
55% – 60% – 65% – 70% – 75% – 80% – 85% – 90%
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