04/03/2019

CrossFit Deerfield Beach – CrossFit

View Public Whiteboard

Warm-up

Strength

Push-ups (8:00 EMOM – 5 Unbroken Push-Ups)

Rx+ = Deficit or weighted (plate on upper back)

Rx = Unbroken all sets with good form

Scaled = Unbroken Box or Knee Push-ups

Metcon

Metcon (Time)

For Time – 10:00 Cap:

30 Deadlifts 135/185

30 Over the Bar Burpees

20 Deadlifts 135/185

20 Over the Bar Burpees

10 Deadlifts 135/185

10 Over the Bar Burpees
*Time cap is tight – choose a weight that allows you to accomplish all work in 10:00. Suggested scaling:

Intermediate athletes: 95/135

Beginner athletes: 65/95*