02/08/2019

CrossFit Deerfield Beach – CrossFit

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Warm-up

Strength

Power Clean, Clean (7:00 EMOM – Perform 1 Power Clean + 1 Clean)

Work up to a heavy complex. Score is weight of 7th set.

Metcon

Metcon (AMRAP – Reps)

5 Rounds of 3:00 Each:

200m Run

5 Power Cleans 105/155

10 KB Swings 35/55

Max Effort DUBs (Singles)
15:00 running clock. Score is total number of DUBs accumulated throughout 5 rounds. There is no rest between rounds.