Chic’s Beach CrossFit – Deka Competition
Warm-up (No Measure)
Low Volume, Conditioning
Conditioning
Metcon (Checkmark)
Easy 10 min jog warm up
Metcon (10 Rounds for time)
Running Intervals
10 x 800m @ RPE 7/10
Rest 1:1
Gymnastics
Metcon (Weight)
Work up to a 2 Rep Max weighted chin-up
Metcon
“Double Isabel” (Time)
For Time
60 Power Snatch 135/95lbs
Metcon
Metcon (Time)
3 rounds for time
20 Cal Assault bike
5 Rope climbs @ 15′
Movement Conditioning
Metcon (Checkmark)
100 slam balls @ 50/30lbs