CrossFit D.E.C.K – CrossFit
Warm-up
3x
30 sec Air Squat
30 sec Jumping Jack
30 sec Top of Push up
Metcon (Time)
In teams of 3
6000m Row (2 x 1000m each)
3600 m Run (6 x 200m each)
100 Pull ups (Minimum 20 Reps each)
100 Clean and Jerk 60/40kg (Minimum 20 Reps each)
100 Back Squat 60/40kg (Minimum 20 Reps each)
100 Handstand Push up (Minimum 20 Reps each)
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