CrossFit D.E.C.K – CrossFit Crossfit Open 16.5 (Time) 21-18-15-12-9-6-3 Thrusters 43/29 kg Bar facing burpeesBurpees must be a two foot take off and two foot landing

CrossFit D.E.C.K – CrossFit Warm-up Warm-up (No Measure) 3 x 10 egg hatch to wide leg 10 hang power clean 10 arc to hollow Metcon Metcon (Time) In Partners: 12 rounds of 2 muscle ups (6 push ups) 20 double unders 2x 200m egg carry 12 rounds of : 2 w ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x Pass Through Power Clean Push Jerk Push Jerk (20 Minutes Find Heavy) 1 X Power clean 2 X Push Jerk 5 rounds clean & jerk back (Time) 5 rounds for time 5 Power clean and jerks 60 / 40 kg or 50& ... Continue Reading

CrossFit D.E.C.K – CrossFit Skills test 3 x 0-2 minutes 1 Max effot set Strict Pullups 2-4 minutes 1 Max effort set Strict Ring Dips 4-6 minutes 1 Max effort set V-ups 18 min AMRAP over toe skip run (AMRAP – Rounds and Reps) 18 Minute AMRAP 40 ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat warm up (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms 01/07/2015 6 Minute AMRAP 10 Hang Power Clean 50 / 35 kg 10 Front Sqauts 50 / 35 kg Rest 4 Minutes 6 Minute AMRAP 10 Ring row ... Continue Reading