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02/13/2018

12
Feb

02/13/2018

CrossFit Deerfield Beach – CrossFit

Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

PVC Pass Throughs

5 Walk the Floors

15 PVC OH Squats

10 PVC Power Snatches

10 Kips/10 Second Active Shoulder Hang

Bar MU, CTB Pull-Up, Pull-Up Warm-up

Strength

Power Snatch (5 x 2 @ 60% of 1RM)

Reps are performed touch and go.

Metcon

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.
Scaled 35/45

Masters Age 55+ 45/65

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