2
May
05/03/2018
CrossFit Deerfield Beach – CrossFit
Warm-up
Warm-up (No Measure)
Arm Circles
Wrist Warm-up
Lateral Lunges
Walk the Floors
Plank Walks (Elbows up to Hands, down to Elbows)
Kips
Complex 1 – Snatch (PVC)
Strength
Back Squat (6 Sets)
10 @ 60%
8 @ 65%
6 @ 70%
6 @ 75%
6 @ 80%
4 @ 85%
Metcon
Metcon (AMRAP – Rounds and Reps)
14 min AMRAP:
10 Ring Dips
10 Hang Power Snatches 65/95
15/20 Push-ups
*Women Rx 15 Push-ups per round, Men Rx 20 Push-ups per round*