CrossFit D.E.C.K – CrossFit

Warm up (No Measure)

3 x

10 Good Mornings

10 Air Squats

10 Push Press

50m shuttle

26 min Partner (AMRAP – Reps)

26 Minute Partner AMRAP

Partner A runs one 400M

Partner B does AMRAP Hang Snatch 50 / 35 kg until A gets back.

Switch and repeat.

Each person only runs once and Snatch once.

Partner A runs one 400M

Partner B does pull ups until A gets back.

Switch and repeat.

Each person only runs once and Pull up once.

Partner A runs 400 M

Partner B does AMRAP Back squats 50 / 35 kg from floor until A returns.

Switch and repeat.

Each person only runs once and squats once.

Partner A runs 400 M

Partner B does AMRAP Double Unders

Switch and repeat.

Each person only runs once and Double Unders once.

Partner A runs 400 M

Partner B does AMRAP Burpee Broad jumps.

Switch and repeat.

Each person only runs once and Burpee Broad Jump once.

If above is completed in less than 26 minutes, start over and continute until 26 minute cap.