CrossFit D.E.C.K – CrossFit
Sunday optional (Time)
5 Rounds
10 Chest to Bar Pull-ups/ double dumbbell renegade rows
10 Double Kettlebell Deadlifts 2×40/32kg
10 Toes to Bar / v-ups
10 Burpee Box Jump Overs 20″
5 rounds
6 bar muscle ups / 12 push-ups
8 double dumbbell Hang Squat Cleans 2 x 22.5/15kg
10 calorie bike/row
12 double dumbbell reverse lunges
The actual wod (Time)
10-1
Bar muscle ups/ supine rows on box
Double dumbbell hang squat cleans 2×22.5/15kg
Burpee box jump overs 20″
Then 10 rounds
10 hollow rocks
10 double kettlebell deadlifts 2×40/32kg
20 double unders
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