02/03/2018

CrossFit Deerfield Beach – CrossFit

Warm-up

CFDFB WARMUP (No Measure)

Strength

Snatch (20:00 to find 1RM)

Metcon

Metcon (Time)

“Pain Storm XXI” – Teams of 2

30 Burpees

30 Deadlifts

30 Burpees

30 Cleans

30 Burpees

30 Strict Presses

30 Burpees

30 Push Presses

30 Burpees

30 Jerks

30 Burpees

30 Swings

30 Burpees

30 SDLHP

30 Burpees

30 Snatches (Left Hand)

30 Burpees

30 Snatches (Right Hand)

30 Burpees

30 Man Makers

*1 set of DB’s per team – use a weight you can handle for all movements, suggested Rx 25/35*

**Score is remaining time left of the 60:00 – teams cannot start the WOD until after 20:00 is up, even if max lift has been reached sooner**