CrossFit D.E.C.K – CrossFit
shoulder skill warm up (No Measure)
2 rounds for quality
30 Second right side plank
30 Seconds left side plank
30 Second tuck to invert
30 Seconds press to handstand on wall
30 Seconds hanging L sit
Saturday Pairs (2 Rounds for reps)
In Pairs
10 minute workout @ 40/30 kg
3 Rounds
40 Hang Power Clean
30 Shoulder to Overhead
20 Burpee Over bar
10 Pull ups
Remaining Time Max effort Clean and Jerk
Rest 5 Minutes
10 Minute AMRAP
20 Devil Swing 2 x 22.5/15 kg
20 Toe to bar
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