Happy Boxing Day! 800am open gym non coached session if you want to sweat out Christmas.

CrossFit D.E.C.K – CrossFit

The more realistic version (Time)

3 rounds

10 calorie row

10 bar muscle ups

2 rounds

20 calorie row

20 chest to bar pull-ups

1 round

30 Squat Snatch 70/45 kg

30 double dumbbell devil swings

Or Just Cardio (Time)

1600m Run

20 Push-ups

800m Run

30 Air Squats

400m Run

40 Burpees

400m Run

30 Air Squats

800m Run

20 Push-ups

1600m Run

Revenge on jolly old (Time)

400m run/row

2x

15 ring muscle ups

15 burpees

30 Double Unders

5 power clean and jerks 65kg

400m run/row

2x

20 bar muscle ups

20 burpees

40 double unders

4 power clean and jerks 70kg

400m run/row

2x

30 chest to bar pull-ups

30 burpees

60 double unders

3 power clean and jerks 75kg

Or choose any movements for same rep scheme. Should be more cardio than strength based for that volume.

Courage, Commitment, Community.