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05/04/2018

3
May

05/04/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

PVC Pass Throughs

PVC OH Lunges

PVC OH Squats

Push-ups

Complex 1 – Power Clean

Gymnastics

Pull-ups (4 Rounds – 10 Unbroken Pull-Ups)

All athletes will perform the same number of rounds and reps with a 12:00 running clock.

Goals:

Rx+ – CTB Pull-Ups

Rx – Kipping Pull-Ups

Scaled – Banded Kipping Pull-Ups

Score is number of sets completed of all 10 unbroken reps.

Metcon

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

Power Cleans 95/135

Over-the-Bar Burpees

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