CrossFit D.E.C.K – CrossFit
26/9/26 (Time)
1600m Run or row or 4k bike
then in remaining time find a 5RM bench Press
18 Min Cap
1-Mile Run (Time)
Max Effort 1-Mile Run
Bench Press (1 x 5
Find a heavy for today after run. Make sure coach or someone is spotting )
9/6/26 (AMRAP – Reps)
In pairs 12 Min AMRAP (Rd for Rd)
8 deadlifts
6 hang power clean
4 shoulder to overhead 40/30kg
At the start of every 3 Minutes complete 30 Pull-Ups/ bar muscle ups (Rx+) then continue where left off.
Colin special (Distance)
3 attempts to get a ball through the rings.
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