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RUOK? Day…


CrossFit D.E.C.K – CrossFit

Warm-up (No Measure)

As a whole class 600m stores carry (3x200m) every minute you must swap gear and complete 10 squats.

In honour of Are you OK day everytime you swap ask a question about the person you never knew before.

– have you got kids?

– what’s your favourite colour? Food?

Maybe cheesy but as a community we can be there for eachother. All we have to do is start talking.

You never know who is struggling, it’s often not who you think.

All it takes is three little words.


And it’s ok not to be. A problem shared is a problem halved. 💙

Three words three wods (3 Rounds for reps)

Choose a different partner each round

Workout 1: 8 minute AMRAP

20 single arm devil swings 22.5/15kg

20 ball squats 45/30kg

Break however

Workout 2: 8 minute AMRAP

10 kettlebell swings

20 double Unders

Round for round

Workout 3: 8 minute AMRAP

20 toes to bar

40 goblet lunges

Break anyway between you

It’s ok to not be ok!

Three little words that can change somebody’s life.

You have the power. 💙
Rest between rounds. Coach will instruct.

If you need an anonymous ear (No Measure)

A completely anonymous crisis line is always available at.

Beyond Blue 1300 22 4636

Lifeline 13 11 14


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