11
Mar
03/12/2019
CrossFit Deerfield Beach – CrossFit
Warm-up
Strength
Front Squat + Thruster (15:00 – 5 Sets of 4 Front Squats + 1 Thruster)
Complexes are performed from the ground. First rep can be a squat clean. Execute 4 front squats, 4th squat goes directly into thruster (overhead). Build to a challenging set. Score is weight of 5th set.
Metcon
Metcon (AMRAP – Reps)
10:00 AMRAP:
3, 6, 9, 12, 15, 18, 21…..
CTB Pull-Ups
Thrusters 65/95