CrossFit D.E.C.K – CrossFit
Metcon (4 Rounds for reps)
4 rounds of 8 minutes work with 2 minutes rest
1000m run to start every station
1) max effort wall balls 9/6kg
2) max burpees
3)max effort walking lunges 22.5/15kg
4) max effort calorie machine
Rest 2 minutes between rounds
Groups of 4. Each athlete begins on a different station for machine numbers. Should have at least 2 minutes on station.
If the run is taking too long shorten distance to 600m
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