01/09/2018

CrossFit Deerfield Beach – CrossFit

View Public Whiteboard

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**