CrossFit Deerfield Beach – CrossFit
Warm-up (No Measure)
PVC Pass Throughs
PVC OH Lunges
PVC OH Squat
BB Complex 1 – Snatch
Dumbbell/Kettlebell Rows (3 Rounds of 5 Tempo Rows (per arm))
All athletes will perform 3 rounds of 5 rows per arm in a standing, bent over position (no kneeling) with either a DB or KB. Tempo is a one second pull with a 5 second descent to starting position for each rep.
Score is weight used for all 5 rounds of all reps.
Front Rack Lunges 55/75
*Snatches are full squat*