CrossFit D.E.C.K – CrossFit
Chest Mash (No Measure)
Mobility Ball in to chest on rig
Barbell in to front shoulder
Overhead opener/ straight arms and elbows up
Clean and Jerk warm up (No Measure)
3x
5 Front Squats
5 Cleans
5 Push press
5 Split Jerks
Split Jerk (12 min EMOM)
All @ 70 %
1 x Squat Clean
2 x Front Squat
1 x Spilt Jerk
Rogueish Dead and Pull (Time)
For Time
21-15-9
Deadlift 80/55kg
Burpee Pull up
10 Min cap
Deadlift Push (Time)
5 Rounds for time
10 Handstand Push up
10 Deadlifts 80/55kg
10 min cap
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