CrossFit D.E.C.K – CrossFit
Sweatercize (Time)
2x
20 calorie machine
15 bar muscle ups
2x
20 chest to bar pull-ups
30 burpees
2x
10 ring muscle ups
20 deficit kettlebell sumo deadlifts
Then
21-15-9
Toes to bar
Double dumbbell burpee power clean 2×15/10kg
Sunday emom (AMRAP – Rounds)
5 minute EMOM
5 ring muscle ups
10 reverse lunges
5 minute EMOM
10 toes to bar
20 double Unders
5 minute EMOM
10 chest to bar pull-ups
5 burpees
5 minute EMOM
6 bar muscle ups
10 squats
Rest as required between sets
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