Open gym Sunday 9am. P.s the workout is always optional and if there’s loads there it’s just a brainstorm…only part of it is the actual wod 😂😂😂

CrossFit D.E.C.K – CrossFit

30 Bulgarian split squats 2x 15kg dumbbells

20 toes to bar

30 Bulgarian split squats

20 chest to bar

30 Bulgarian split squats

20 bar muscle ups

Then 5x

4 ring muscle ups

6 devil swings

8 double dumbbell step ups (4 each leg)

*With the Bulgarian squats complete 15 on one leg before changing sides*

30 backsquats 61/43kg

30 toes to bar

30 back squats

30 deficit handstand push-ups 6″/4″

30 backsquats

30 ring muscle ups

Rest 5 then

5x

4 bar muscle ups

8 devil swings 2×22.5/15kg

12 box step ups 24/20″ 2×22.5/15kg

Glute finisher

3x

10 glute extensions on GHD with plate

10 Bulgarian split squats each leg with plate