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06/12/2018

11
Jun

06/12/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

10 Calorie Assault Bike

Arm Circles

Wrist Warm-Up

Walk the Floors

Air Squats

PVC Snatch Balance

20 High Knees in Place

20 Butt Kicks in Place

200m Run

Strength

Push Press Push Jerk (4 x 4 @ 95#/135# )

Perform all 4 sets at the same weight. Each rep consists of one Push Press followed immediately by one Push Jerk (no split). Prescribed weights are the max permitted; athletes may scale down load.

Metcon

Metcon (Time)

7 Rounds For Time – 15:00 Cap

Calorie Assault Bike 10/15

5 Power Snatches 55/75

100m Sprint

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