Happy birthday Ben

CrossFit D.E.C.K – CrossFit

Warm-up (No Measure)

3x

10 power cleans

10 slow controlled squats focusing on extra quad flex

10 Ben butterfly prince swings

Power Clean (8 minute EMOM- 75%)

1 deadlift

1 power clean

1 hang power clean

4 minutes to build in weight

4 minutes 75%

Butterfly Ben (Time)

20 power cleans 60/40kg

200m run

30 pull-ups

200m run

40 wallballs (birthday quad flex for the ladies)

200m run

50 toes to bar

200m run

40 wallballs

200m run

30 pull-ups

200m run

20 power cleans

Shoe fly (Time)

For time

Untie both shoes and tie them up again.

Athletes may use any technique from the list below

– bunny ears technique

– loop swoop in the coop technique.

Courage, Commitment, Community.