04/02/2019

CrossFit Deerfield Beach – CrossFit

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Warm-up

Strength

Push Jerk (12:00 – 3 Sets of 4 Reps Building to WOD Weight)

*Perform from rack. Work up to weight intended to be used in WOD. Score is weight of final set.*

Metcon

Metcon (Time)

For Time – 15:00 Cap:

5-4-3-2-1

Ring MU

OH Squats 105/155

Then

5-4-3-2-1

Power Cleans 105/155

Push Jerks 105/155
*One bar per person for entire workout.*