7
Jan
01/08/2019
CrossFit Deerfield Beach – CrossFit
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.*