01/08/2019

CrossFit Deerfield Beach – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

Toe Touches

Mountain Climbers (slow, stretch in track position)

Squats

Light DB OH Press

Light DB Snatch – each arm

Skill Work

100m Row (Time)

100m Row
5:00 EMOM – 100m Row Sprints

Score is fastest 100m Row

*In classes > 10, make it a 10:00 EMOM, and have athletes pair up to share rowers, one partner performs their 5 intervals on the odd minutes, one on even minutes.*

Metcon

Metcon (Time)

For Time – 15:00 Cap:

600m Row

21-15-9

DB Power Snatch Right Arm 35/50

DB Power Snatch Left Arm 35/50

Wall Balls 14/20
*Scale DB weight to complete all work in 15:00 cap.*