CrossFit D.E.C.K – Competitor Training Metcon (Time) 10 rounds for time 10/7cal bike 2 legless rope climbs

CrossFit D.E.C.K – CrossFit Run Run Run wall ball pull push (Time) For Time Run 1600 m 81 Wall Ball 10/7 kg 81 Kettle bell swings 24/16 kg Run 800 m 40 Med Ball Cleans 10/7 kg 40 Pull ups Run 400 m 21 Box Jumps 24/20inch 21 Push ups Run 200 m 10 Str ... Continue Reading

CrossFit D.E.C.K – Competitor Training Metcon (Time) 5-4-3-2-1 Rope climbs/underhand chin ups Squat cleans 110/75kg Intent – two short fast CrossFit style couplets. Perform as fast as possible.

CrossFit D.E.C.K – CrossFit Skills Warm up (No Measure) 3 x 10 Overhead Tricep Extension 10 Ring Row 10 Sec Hand Stand Shoulded tap Strict Toes-To-Bar (6 Minute Alternating EMOM ) L-Sit Pull-ups (6 Minute Alternating EMOM ) 09/02/2017 (AMRAP – ... Continue Reading

CrossFit D.E.C.K – Competitor Training Metcon (No Measure) Every 2:00 x 6 sets 4 strict C2B 5 strict pull ups 6 Kipping C2B Metcon (No Measure) EMOM x 10 25ft HS Walk