CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3x
30 sec arch to hollow
30 sec bottom of squat with plate
30 sec good mornings
Optional Open Gym Wod (Time)
20 back squats 100/65 kg
then: 5 Rounds
2 strict muscle ups/ pull ups
20 goblet lunges 32/24 kg
20 double unders
30 burpees to bar
then : 5 rounds
8 toe to bar
8 box jump overs 24/20″
20 double unders
then
20 back squats 100/ 65 kg
This is entirely optional! Feel free to do anything you want in open gym/ change movements/ weights however you like
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