CrossFit D.E.C.K – CrossFit
Warm up (Checkmark)
Banded shoulders
3x
10 each side kb single arm floor press
10 each side kb row
10 Russian swing
Bench Press (15 minutes to find a heavy single )
Must have spotter
Big helen (Time)
3x
800m run
42 kettlebell swings 24/16kg
24 chest to bar pull-ups/bar muscle ups (Rx+)
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