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830-930am open gym

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CrossFit D.E.C.K – CrossFit

Sunday emom (AMRAP – Rounds)

5 minute EMOM

5 ring muscle ups

10 reverse lunges

5 minute EMOM

10 toes to bar

20 double Unders

5 minute EMOM

10 chest to bar pull-ups

5 burpees

5 minute EMOM

6 bar muscle ups

10 squats

Rest as required between sets

Sunday optional (Time)

4 rounds

12 bar muscle ups

18 calorie machine

24 toes to bar / chest to bar (alternate movement per round)

30 ball lunges

Rest 2 min

20 ring muscle ups

30/08/2019 (3 Rounds for reps)

15 Minute EMOM

min 1: 10 Power Clean 40/30kg

min 2: 10 Front Squats

min 3: 10 Push Press

min 4: 10 Front Rack Lunges

min 5: rest

After each movement complete max effort burpee box jumps. This is your score.

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