CrossFit D.E.C.K – CrossFit
Sunday optional (Time)
5 rounds
5 bar muscle ups
10 double dumbbell snatch 2×22.5/15kg
5 squat cleans Increase weight
10 toes to bar
Rest 2 minutes
12-9-6-3
Ring muscle ups
Double dumbbell box step overs 20″
Strict Handstand push-ups Increase deficit
Rest 2 minutes
100 plank rows 2×22.5/15kg
*Every break 10 chest to bar pull-ups*
Weight: 60/40, 70/50kg, 80/60kg, 90/65kg, 100/70kg
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