(754) 227-5658 | 905 SE 1st Way, Deerfield Beach, FL

01/31/2019

30
Jan

01/31/2019

CrossFit Deerfield Beach – CrossFit

View Public Whiteboard

Warm-up

WOD Prep

Push Press (10:00 – 3 Sets of 3 Reps at Prescribed Weights)

Ladies Rx – 65/75/85#

Mens Rx – 95/115/135#

All sets come from the floor to warm-up the shoulders for the WOD. No heavier than prescribed weights, but feel free to scale down. Score is weight used in final set of 3.

Metcon

Metcon (Time)

For Time – 20:00 Cap:

Buy In: 400m Run

30 Rounds

1 Clean & Jerk 95/135

2 Bar Facing Burpees

Cash Out: 400m Run
*Rx = in addition to weight and work requirements, both 400m runs must be completed in under 2:00.*

Leave a Reply