CrossFit D.E.C.K – CrossFit
Power warm up (No Measure)
10 Hollow rocks
10 Power Clean
10 Push up
Power Clean (10 minute EMOM)
Minute 1-3
1 x clean pull 1 sec pause @ knee
1 x power clean 2 sec pause in catch
1 x power clean
Minute 4-6
1 x power clean 2 sec pause in catch
1 x power clean
Minute 7 rest
Minute 8-10
2 x power clean
14/10/2021 (AMRAP – Rounds and Reps)
16 Minute Partner AMRAP
Round for Round
4 Bar Muscle up / strict pull up – push up
5 Burpee Box jump over
9 Dead lift 80/55 kg
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