CrossFit D.E.C.K – CrossFit Happy Birthday Chris (Time) For Time In Teams of 2 80 Wall Balls 42-30-18 Sit ups Push Press 50/35 kg 80 Wall Balls 60 Power Snatch 50/35kg 80 Wall Balls 30 Min Cap 500m Row (Time) Max Effort 500m Row

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Ankle/hip mobility Tabata Bottom of active squat Upside down kettlebell walk 2 X kettlebell Push Jerk (8 minute EMOM ) Change weight every 2 Minutes 1 x Power Clean 1 x Hang Power 2x Push Jerk Work He ... Continue Reading

CrossFit D.E.C.K – CrossFit Chill out Sunday (Time) 5 rounds 4 wall climbs 6 bar muscle ups/14 pull-ups 8 dumbbell step ups each leg 10 toes to bar /v-ups

CrossFit D.E.C.K – CrossFit Moving warm up (No Measure) 3x 10 Jumping Squats 10 Meter high knees 10 Meter inch worms saturday intivals (3 Rounds for reps) Partners workout In 10 Minutes Ride 1000 metres 4 x 5m Overhead double kettlebell walking Lung ... Continue Reading

CrossFit D.E.C.K – CrossFit AB 4 (Time) 2 Rounds for quality: Filly abs 30 Second hollow hold with light kettlebell 20 kettlebell double leg cross overs 30 plank alternating arm reach 20 gymnastics crunches 30 kettlebell Russian twists 6 Minute Cap ... Continue Reading