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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