CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3 x
10 x Power Cleans
10 x Shoulder to overhead
10 x lunge and twist
Favours (Time)
In Partners
2 Rounds
50 Deadlifts 60/40kg
50 Toes to Bar
2 Rounds
40 Shoulder to Overhead
40 Pull-ups/ Bar Muscle Ups (favours +)
2 Rounds
30 Squat Cleans
30 Strict Handstand Push-ups
Immediately afterwards complete part B
45 Minute Cap
In remaining time Part B (Time)
In partners choose an option
-1km row
-2km ride
-800m run together
Make note of device chosen
The Calm down (No Measure)
Frog legs, low reach- side, middle, side
Hip rocker. On back, knees to chest, rock side to side
Scorpians
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