02/09/2018

CrossFit Deerfield Beach – CrossFit

Warm-up

Warm-up (No Measure)

Warm up:

Arm Circles

Wrist Warm-up

3 Rounds:

5 PVC Hang Power Snatches

5 Squats

5 Box Jumps

5 PVC SDLHP

Strength

Front Squat (5 x 3 @ 75% of 1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

5 Hang Power Snatches 65/95

10 Box Jumps
Rest 3 minutes, then perform second WOD

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

5 SDLHP 65/95

10 Burpees