CrossFit D.E.C.K – CrossFit

Slow it down sunday bro sesh (Time)

In pairs 10 rounds (1 for 1)

4 strict handstand push-ups

4 bar muscle ups

4 squat snatch 60/40kg

A works while B does 20 double unders

Then 10 rounds

1 legless rope climb

2 squat cleans 80/60kg

3 ring muscle ups

Partner A works while partner B holds ball 70/45kg

Then 10 rounds

8 chest to bar pull-ups

Partner A works while partner B completes 8 toes to bar then swap

Sunday EMOM (No Measure)

Choose 4 movements to alternate between for 6 rounds

Min 1: 6 toes to bar into 6 chest to bar /20 double unders

Min 2: 3 ring muscle ups/ 2 ball cleans 45kg/70kg

Min 3: 4 strict handstand push-ups/ 20 double unders

Min 4: 5 bar muscle ups/15 air squats

Min 5: rest

30 minutes

Skills n thrillz (Time)

10 rounds

4 bar muscle ups

20 squats

10 rounds

3 ring muscle ups

30 double unders

21-15-9

Toes to bar

Burpees

Chest to bar

Calorie row

Then 6x

1 legless rope climb

5 strict handstand push-ups

Annieish (Time)

50 double unders

50 sit-ups

50 handstand push-ups

40 double unders

40 toes to bar

40 chest to bar pull-ups

30 double unders

30 sit-ups

30 bar muscle ups

20 double unders

20 toes to bar

20 ring muscle ups