CrossFit – Tue, Jun 23

CrossFit D.E.C.K – CrossFit

Warm Up (Checkmark)

Emu walk 10m

3x

10 Banded RDL into 10 Monster walks

10 Each side heavy kb suitcase march

10 Dead Bugs

Deadlift (5 x 3 – 80% )

Semi semi 1 (Time)

18 hang power cleans 60/40kg

1 rope climb / 100m Farmers carry 2×32/24kg

15 hang power clean

2 rope climbs /100m Farmers carry

12 hang power clean

3 rope climbs/100m Farmers carry

9 hang power clean

4 rope climbs /100m Farmers carry (200+100m Lap)

6 hang power clean

5 rope climbs /100m Farmers carry

Courage, Commitment, Community.

CrossFit – Tue, Jun 23

CrossFit – Tue, Jun 23

CrossFit D.E.C.K – CrossFit

Warm Up (Checkmark)

Deadlift (5 x 3 – 80% )

Semi semi 1 (Time)