8
Jan
01/09/2018
CrossFit Deerfield Beach – CrossFit
Warm-up
Warm-up (No Measure)
Alternate:
Arm Circles Forward/10 Single Jumps
Arm Circles Back/10 Single Jumps
Arms Across Body/10 Single Jumps
Arms Up and Down/10 Single Jumps
5 Walk the Floors
10 V-Ups
10 Banded Lunges & Pulls
10 Banded Chest Flys
BB Complex 1 – Clean
Metcon
2009 CrossFit Games Chipper (Time)
15 Cleans 105/155
30 Toes to Bar
15 Muscle Ups (Wall Walks)
30 DB Push Press 25/35
30 DUBs
15 Thrusters 95/135
30 Pull-ups
30 Burpees
300m OH Walking Lunges 25/45
**1 bar per person, 30:00 cap**