CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
2 x
5 Clean Pull
5 High Hang Power Clean
5 Front Squats
5 Squat Cleans
5 Split Jumps
5 Tall Split Jerks
5 Split Jerks
Clean and Jerk (15 Minutes- 5 Sets of Complex @70 % )
1 Power Clean
1 Front Squat (2 Second Pause)
1 Hang Squat Clean
2 Split Jerk
Happy Birthday Kirsty!!!! (AMRAP – Rounds and Reps)
In Partners Movement for movement
15 Minute AMRAP
4 Power Clean and Jerk 60/40kg
4 Burpee Box Jumps 30/24″
8 Wall balls
Partner A will do the Clean and Jerks, Partner B the Burpees. Then Partner A will be ready on the wall balls. Continue to cycle through this way.
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