CrossFit D.E.C.K – CrossFit
Optional Sunday AC 6 (Time)
20 squat snatch increasing weight
2x
15 bar muscle ups/ 30 dumbbell renegade rows
30 ball squat cleans to shoulder 30/20kg
2x
12 ring muscle ups/ 24 toes to rings
24 ball lunges
2x
9 strict handstand push-ups/double dumbbell strict press
18 chest to bar pull-ups/v-ups
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Sunday (AMRAP – Rounds and Reps)
In partners 20 min AMRAP
1 squat snatch (increase as like)
2 ring muscle ups/4 renegade rows
3 ball squat cleans
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