06/14/2018

CrossFit Deerfield Beach – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

3 Rounds:

10 Kips

5 V-Ups

10 Air Squats

5 Burpees

Strength

Front Squat (6 Sets in 15:00)

2 x 3 @ 85%

2 @ 90%

2 @ 95%

2 x 1 @ 100%

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

4 MU (Ring or Bar)

8 Toes-to-Bar

12 DB Push Press 35/50

*Both styles of MU are Rx*
Scaling:

– 4 Banded or jumping MU

– 4 Pull-Ups + 4 Dips (any form of either that challenges the athlete, i.e.: CTB + ring dips, pull-ups + matador dips)