Courage, Commitment, Community.

Start Today 

830-930am open gym


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.


Leave a Reply

Your email is never published nor shared. Required fields are marked *

You may use these HTML tags and attributes:
<a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>