Announcements
Christmas Party. Saturday 5th December.
Arvo games, $tbc per head catering, drinks & dancing at Clarencetown.
CrossFit D.E.C.K – CrossFit
Warm up (Checkmark)
10 on the spot emu walk
3x
5 scap pull-up with hold at top into 2 jumping with negative/ 5 ring rows
5 Kang squats into 5 slow controlled pause squats
5 Hang power clean
5 Front Squat
Back Squat (4 X 2- 80%)
10/11/26 (4 Rounds for reps)
4 x4:00 rounds
15/10 calorie bike
10 strict pull-ups+push up or 10 ring muscle ups (Rx+)
In remaining time AMRAP
5 hang power clean 50/35kg
5 front squats
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