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CrossFit Deerfield Beach – CrossFit

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Metcon (AMRAP – Reps)

3 Rounds for Reps:

Power Cleans 105/155

30 Seconds On/30 Seconds Off

25 Seconds On/35 Seconds Off

20 Seconds On/40 Seconds Off

15 Seconds On/45 Seconds Off

10 Seconds On/50 Seconds Off
*15:00 running clock, no rest between rounds. Each interval is one minute long, broken up into different ratios of work to rest. Use a weight that allows you to hold onto the bar the entire work portion to perform unbroken reps. Score is total number of power cleans performed. Rest 5:00, perform core work metcon.*

Metcon (Time)

Core Work

5 Rounds for Time – 10:00 Cap:

10 Barbell Ab Roll-Outs 15/25 (each side)

20 Hollow Rocks
Rx = rolling bar all the way out until body is fully extended, no sagging or arching of back. Everyone must use Rx weight – scaling is reducing the range of motion of the movement. Do not use less than 15# plates.

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