05/22/2018

CrossFit Deerfield Beach – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

PVC Pass Throughs

PVC Power Cleans

Box Step-ups

Squat Jumps

Strength

Back Squat (6 Sets in 15:00)

6 @ 65%

6 @ 70%

6 @ 75%

4 @ 80%

3 @ 85%

6 @ 70%

Metcon

Metcon (Time)

21-15-9

Power Cleans 65/95

Box Jumps 20/24

Goal = 10:00 or less