01/14/2019

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-Up

Heels-to-Toes

Monster Band Air Squats

Monster Walk Steps (Forward/Backward)

Push-Ups

Review WOD DB Complex with Light DB

Metcon

Metcon (Time)

5 Rounds for Time:

5 DB Deadlifts 25/35 (Rx+ = 35/50)

5 DB Hang Cleans

5 DB Push Press

5 DB Split Jerks

5 DB Walking Lunges (Total)

Rest 1 minute
*Both ends of DB must touch floor in deadlifts. Cleans are to a full squat.*