CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
Human Burpee Jump Over Centipede (plank hold)
Demarc Madness 1 (AMRAP – Reps)
in 2 Minutes
25 Chest to bar Pull-ups
Max effort Handstand Walk
(score is metres walked)
Demarc Madness 3 (Time)
12 Bar Muscle Ups
15 Power Snatch 60/40kg
18 Overhead Squats
Deck Cap: 10 Minutes
Demarc Madness 2 (AMRAP – Reps)
5 Minute EMOM
1) 10 Shoulder to Overhead 70/50kg
2) 8 Shoulder to Overhead 80/55kg
3) 6 Shoulder to Overhead 90/60kg
4) 4 Shoulder to Overhead 100/65kg
5) Max reps 110/70kg
Score is last set reps- scale accordingly
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