CrossFit D.E.C.K – CrossFit
Open gym (No Measure)
1-8
Ring muscle ups / 2-16 Ring Dips
8-1
Hang power cleans 95/65kg
Rest 2 mins
24-18-12
Chest to bar pull-ups
Toes to bar
Double dumbbell shoulder to overhead 2×22.5/15kg
Rest 2 minutes
then 5x
6 bar muscle ups/ Burpee Pull-ups
15/10 calorie row
Or This (No Measure)
30 Ring Muscle Ups
30 Bar Muscle Ups
60 Chest to bar Pull-ups
60 Toes to bar
Top of every 2 Minutes complete 12/8 Calorie Bike/ row
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