01/26/2018

CrossFit Deerfield Beach – CrossFit

Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

Burpees w/ extra jump in/out

PVC Pass Throughs

PVC Thrusters

Sit-ups

Handstand Hold

WOD Prep

Clean High Pulls (4 x 3 at varying weight)

65/95

85/125

95/135

105/155

**if scaling, build to 4th set at WOD weight**

Metcon

Metcon (AMRAP – Rounds)

20:00 EMOM

1 Power Clean 125/185

3 HSPUs

6 Wall Balls 14/20