CrossFit D.E.C.K – CrossFit
Optional Sunday AC 4 (Time)
8 squat snatch
16 chest to bar pull-ups/ kettlebell swings
6 squat snatch
12 chest to bar pull-ups
4 squat snatch
8 chest to bar pull-ups
2 squat snatch
4 chest to bar pull-ups
*Increase snatch weight each set*
Then
10 ring muscle ups/ 30 toes to rings
20 ball squat cleans to shoulder (heavy)
30 Bar Muscle-ups / 30 renegade rows
20 ball squat cleans to shoulder
10 ring muscle ups /30 toes to rings
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