3
May
05/04/2018
CrossFit Deerfield Beach – CrossFit
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
