Sunday open gym 930am

CrossFit D.E.C.K – CrossFit

Sunday option 1 of 100 (Time)

25 ring muscle ups

*Top of every min 1x snatch 70/50kg

50 chest to bar pull-ups

*Top of every min 5x double kB deadlifts 2x32kg

50 toes to bar

*Top of every min 4x box jump overs 32″

Then 5x

8 bar muscle ups

4 power clean and jerks 70kg

20 double unders

Slow it down sun play (Time)

20 rounds

200m run the alt between

-6 ring muscle ups

-10 chest to bar pull-ups

-8 bar muscle ups

-10 toes to bar

Option 3/100 (AMRAP – Rounds)

Pick 4 movements i.e. wits

5 emom

-4 ring muscle ups

5 emom

-12 chest to bar pull-ups

5 emom

-12 toes to bar

5 emom

-5 bar muscle ups

To make it harder add a secondary movement after movement if you want i.e.

-20 double unders

-15 squats

Alternate between secondary movements

Option 4 (Time)

20-15-10

Bar muscle ups

Double dumbbell box step overs 2x 22.5/15kg

Then not for time

5x sets of

5 ring muscle ups

6 chest to bar straight into 6 toes to bar

Courage, Commitment, Community.