2
Apr
04/03/2019
CrossFit Deerfield Beach – CrossFit
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*