CrossFit D.E.C.K – CrossFit
Optional sunday (Time)
15 calories
30 toes to bar/v-ups
15 calories
30 chest to bar
15 calories
20 bar muscle ups/ strict pull-ups
15 calories
20 ring muscle ups/X2 push-up
15 calories
Rest as long as required then
3x
6 bar muscle ups
12 double kettlebell jumping Jack deadlifts 2x20kg
3x
4 ring muscle ups
8 dumbbell hang clean to split jerk 1x15kg
The Boys Club (Time)
21-15-9
Burpee Box Jump Overs 24″
x2 Double Unders / x4 Single Unders
RX+ Fall over box like a loser
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