03/12/2019

CrossFit Deerfield Beach – CrossFit

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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