CrossFit D.E.C.K – CrossFit
Samson warm up (No Measure)
3x
30 sec Samson Stretch
30 sec Mountain Climbers
30 sec Star Jumps
2 min wrist strech
Handstand hold (8 Minute of minute on minute off)
4 attempts wall holds free standing
Clean (8 Minute EMOM)
Frist 4 min @ 70 %
1 x high hang clean
1 x hang clean
1 x clean
Next 2 min @ 75 %
1 x hang clean
1 x clean
Next min @ 85 %
1 x clean
Next min @ 95 %
1 x clean
13/01/2015 (AMRAP – Rounds and Reps)
10 MInute AMRAP
10 Kettle bell swings 32/24kg
10 Burpee box Jump over 30/24inch
Categories: Uncategorized, Workout Of the Day
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