Open Gym 9am! Do Wits wod or anything you desire!

CrossFit D.E.C.K – CrossFit

20 push jerks 90/60kg

2x

15 chest to bar pull-ups

15 handstand push-ups

15 toes to bar

15 handstand push-ups

10x

2 ring muscle ups

20 double unders

2x

15 bar muscle ups

15 kettlebell swings 32/24kg

20 squat cleans 95/65kg

3x

10x bar muscle ups

Squat clean ladder

21-15-9

Toes to bar

Strict handstand push-ups

Chest to bar pull-ups

Slam balls 30/20kg

3x

10x Ring muscle ups

Squat clean ladder

Then 10x rope climbs

Ladder: 50/55/60/65/70/75/80kg

*5x lifts – i.e if lifting 80kg start at 60kg