CrossFit D.E.C.K – CrossFit Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute restweight 35/25 kg

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 Good Mornings 10 Power Cleans 10 Push Jerks The Ben Smith complex (Time) In partners 50 Rounds 3 deadlifts 2 cleans 1 jerk Weight: 70/50kg 35Minute Cap

CrossFit D.E.C.K – CrossFit Floor hip warm up (No Measure) 1 min floor hip sweepers 1 min couch stretch 1 min eagles Warm-up (No Measure) 3x 10 Hi Hang Shrug 10 Hang Power Clean 5 Front Squats 5 full Cleans Clean (10 EMOM- 2 reps) 3 minutes hi hang ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 200m Jog 20 Calf Pumps then complete the SPRINT workout Sprint (Time) For time 20 calorie Ride 400m Run 50 Double Unders 13/02/2019 (Time) 10-1 Shoulder to Overhead 70/45kg Push up Box jumps 24/20R ... Continue Reading

CrossFit D.E.C.K – CrossFit Skills Warm up (No Measure) 3 x 30 sec Bottom of Dip Swing 30 Sec Ring Row 30 Sec Hand Stand Shoulded tap Ring Dips (6 Minute Alternating EMOM) Ring Rows (6 Minute Alternating EMOM) You can do it put your lunge into it (T ... Continue Reading