17
Jan
01/18/218
CrossFit Deerfield Beach – CrossFit
Warm-up
Warm-up (No Measure)
Arm Circles
Wrist Warm-up
PVC Pass Through
Heels-to-Toes
Squats
WOD Prep
Mid Hang Clean High Pulls (5 x 5 – work up to WOD weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
3 Sets of 3 min AMRAPs
1 HPC + 1 Front Squat (95/135)
1 HPC + 2 Front Squats
1 HPC + 3 Front Squats
rest 3 minutes between sets
score: total rounds + reps