CrossFit – Fri, 31 Jul

CrossFit D.E.C.K – CrossFit

Warm up (Checkmark)

1 min rig hang

1x

5 down and finish

5 high hang power cleans

5 power cleans

5 push press

5 jerk drops

5 push jerk

5 front squats

Then with barbell complex

Power Clean and Jerk (Every 2:00 for 5 sets unbroken reps
5 power clean
5 push jerk
5 front squats
Increase each set )

31/6/26 (Time)

20-16-12-8-4

Chest to bar Pull-Ups

Dumbbell Hang Clean and STRICT Press 22.5/15kg

Then Rest 2 Minutes and hit your 500m Run (seperate score)

Games Sprint (Time)

2 Minutes after finishing workout

500m Run

Courage, Commitment, Community.

CrossFit – Fri, 31 Jul

CrossFit – Fri, 31 Jul

CrossFit D.E.C.K – CrossFit

Warm up (Checkmark)

Power Clean and Jerk (Every 2:00 for 5 sets unbroken reps
5 power clean
5 push jerk
5 front squats
Increase each set )

31/6/26 (Time)

Games Sprint (Time)