05/03/2018

CrossFit Deerfield Beach – CrossFit

View Public Whiteboard

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*