25
May
05/26/2018
CrossFit Deerfield Beach – CrossFit
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.**