CrossFit D.E.C.K – CrossFit
Dead warm up (No Measure)
3x
10 Jumping squats
10 push ups
10 deadlifts 24/16 kg
Branno (Time)
35 bicep curls 20/15 kg
9 Rounds
– 11 Deadlifts 80/60 kg
– 3 Ring Muscle Ups
– 5 Strict Handstand Push ups
800m run
9 Rounds
– 8 burpees
– 1 strict weighted pull up 16/12 kg
35 floor Press 60/40 kg
*Rest 2 minutes and proceed to part b workout*
50 min cap
5 minute AMRAP part B (AMRAP – Reps)
Max rope climbs
*Begin 2 minutes after finishing part A and work for 5 minutes on the running clock*
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