Sunday open gym 9am. Be there! P.s. don’t forget daylight savings!

CrossFit D.E.C.K – CrossFit

8 rounds

3 strict handstand push-ups

30 double unders

Then 5 rounds

6 ring muscle ups

12 back rack reverse lunges (6 each leg then alternate)

Then 2 rounds

10 box jumps high

20 kipping handstand push-ups

30 iron chair ball twists 9kg

6 X 12 reverse lunges (6 each leg)- work to heavy

4x max effort ring muscle ups

6×5 strict handstand push-ups

100 iron chair ball twists 9kg

40 goblet step ups 32kg (alt legs every 10)

Snatch work on technique