CrossFit D.E.C.K – CrossFit Sunday funday (AMRAP – Rounds and Reps) “DUNN hero wod” 19 AMRAP 3 muscle ups 1×3 part shuttle sprint 6 box jump overs *Rx – jump all the way over box without touching it*

CrossFit D.E.C.K – CrossFit Overhead warm up 2 (No Measure) 3x 30 sec Top of Push up 30 sec Over Head Squat 30 sec Good Morning Graces workout 3 (Time) 21-15-9 Overhead squat 25-32.5-45 kg Toe to bar Partner Saturday run slam (Time) 50 cal buy in Ri ... Continue Reading

CrossFit D.E.C.K – CrossFit Three squat warm up (No Measure) 3 x 5 Squats toes forward 5 Squats toes in 5 Squats toes out Kalsu (Time) For time 100 Thrusters 60/40kg 5 Burpees at bottom of ever minute

CrossFit D.E.C.K – CrossFit Turkish Get Up (15 minutes 10 x 2) 30/03/2017 Run kettle sit (AMRAP – Rounds and Reps) 18 Minute AMRAP 200m Run 25 sit ups 200m Run 50 Kettlebell swing 24/16 kg 200m Run 25 sit ups

CrossFit D.E.C.K – CrossFit Clean warm up (No Measure) 3 mins Shoulder mobility 3x 10 Pass Through 10 Power clean 10 Front Squat Front Squat (20 minutes 1 RM ) Bench Press (15 minutes 1 RM) Power Clean (15 minutes 1 RM)