05/26/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

CFDFB WARMUP (No Measure)

Metcon

Metcon (Time)

Teams of 2 – For Time:

Clean & Jerk to accumulate 7,000/10,000#

Rest 5 Minutes

5 Rounds (each person):

100m Sprint

30 Air Squats

*Score is total time to complete all of the above*
**For C&J portion, barbell load will be chosen by each athlete. Determine how many reps must be done by each person in order to accumulate the required number of pounds. For example, a team of 2 females use a 70# barbell to complete 100 reps for 7,000#. A team of 2 males use a 100# barbell to complete 100 reps for 10,000#. A team with one male and one female, the female will perform 50 reps with 70# and the male will perform 50 reps with 100#. Scaling can be done for both weight and total pounds, but use 50 reps per person as a base for the amount of work.**