CrossFit D.E.C.K – CrossFit
Warm Up (Checkmark)
Banded Shoulders
2 x With Barbell
10 Barbell RDL
10 Second overhead hold into
5 Strict press
5 Push Press
5 Dip Drives
5 push jerk
Push Jerk (6 sets- 75%
1x dip pause
2 X push jerk )
Flip Side (Time)
3 rounds
21 pull-ups / 1x complex (Rx+= unbroken)
21 power clean and jerk 40/30kg
Rx+ unbroken complex
7 toes to bar
7 chest to bar
7 bar muscle ups
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