06/19/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-Up

Toe Touches

Runner’s Stretch (Down & Up)

Leg Swings

2 Rounds:

15 Light KB Swings

10 Russian Twists 10/15#

100m Jog

Strength

Back Squat (15:00 to find 1RM)

Metcon

Metcon (Time)

10 Rounds for Time – 15:00 Cap

10 Alternating DB Snatch (Total) 35/50

10 Burpees

*Choose a DB weight and number of burpees per round that allows the athlete to COMPLETE ALL 10 ROUNDS. Intent is to perform all rounds of work in 15:00.*