CrossFit D.E.C.K – CrossFit
Air squat warm up (No Measure)
3x
30 sec Pass Through
30 sec Air Squat
30 sec Inch Worms
Whit thinks she’s cool (Time)
For Time
30 Back Squats 40 / 30 kg
Run 200m With 20 /10 kg Plate
30 Pull ups
Run 200m With 20 /10 kg Plate
30 Kettle Bell Front Rack Lunges 24 / 16 kg
Run 200m With 20 /10 kg Plate
30 Kettle bell swings 24 / 16 kg
Run 200m With 20 /10 kg Plate
30 Shoulder to Overhead 40 / 30 kg
Run 200m With 20 /10 kg Plate
25 Min cap
Burpee Muscle ups (1 x Max Effort)
3 Minutes Max Effort
Scale to Chest to bar or pull ups
Categories: Uncategorized, Workout Of the Day
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