02/06/2019

CrossFit Deerfield Beach – CrossFit

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Warm-up

Strength

Front Squat (12:00 – 5-5-3-3-1 )

Build up in weight to a heavy single. Score is weight of last single squat, be sure to complete sets as prescribed.

Metcon

Metcon (Time)

For Time – 15:00 Cap:

21 Thrusters 65/95

6 Rope Climbs

15 Thrusters 65/95

4 Rope Climbs

9 Thrusters 65/95

2 Rope Climbs