CrossFit – Thu, 8 Oct | CrossFit Deck

CrossFit – Thu, 8 Oct

CrossFit D.E.C.K – CrossFit

Warm Up (Checkmark)

Ankle and hip mobility

3x

5 Deadlifts

5 Clean Pull hold at top

5 Muscle Clean arms only

5 Front squats

3 Clean drops 6″, parallel, Full Squat

5 Squat Cleans

Then EMOM movements with barbell

Lifting EMOM (3 Rounds for weight)

5 minute EMOM at 100% clean and jerk

3 deadlifts

2 clean pull

Rest 2

5 min EMOM- reduce weight to 75-80%

1 clean pull

1 hang clean

Reset

1 clean

1 front squat

Rest 2

5 min EMOM- reduce weight to 70-75%

Unbroken complex

1 clean

1 hang clean

1 clean
Record weight of each emom

8/10/26 (AMRAP – Rounds & Reps)

8 AMRAP

21 double unders

7 line facing burpee

Courage, Commitment, Community.