CrossFit D.E.C.K – CrossFit Warm-up 3x 30 sec Air Squat 30 sec Jumping Jack 30 sec Top of Push up Metcon (Time) In teams of 3 6000m Row (2 x 1000m each) 3600 m Run (6 x 200m each) 100 Pull ups (Minimum 20 Reps each) 100 Clean and Jerk 60/40kg (Minim ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up 3x 30 sec Eagles 30 sec Hip Pop up 30 sec Kettle bell Dead lift Push Press (15 Minutes 6 Sets x 2 Reps ) Metcon (Time) 20 Burpees 20 Kettle bell swings 20 Kettle bell Clean & Jerk Alternating Arms 20 Burpees ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up 3x 30 sec Inch Worms 30 sec Pass Through 30 sec Hang Snatch Hang Power Snatch (8 Round @ One Round every 90 Sec) Metcon (Time) For Time Run 200m 15 Toe to Bar Run 200m 15 Chest to Bar Run 200m 15 Toe to Bar Run 20 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up 3x 30 sec Good Mornings 30 sec Front Squat 30 sec Top of Push up Back Squat (20 Minutes 2 Reps 2 Second Pause x 6 rounds) Metcon (Time) 1 – 10 Reps Clean 80/50kg Strict Handstand Push up Burpee Bar Touch

CrossFit D.E.C.K – CrossFit Warm-up 3x 30 sec Arc to Hollow 30 sec Mountain Climbers 30 sec Eagles Metcon (Time) Running Clock 0 – 8 Minutes 3 Rounds 5 Muscle ups / Pull ups – Push ups 25 Wall balls Rest any Remaining Time Metcon (Time) ... Continue Reading