06/12/2015

CrossFit Deerfield Beach – CrossFit

Warm-up

Warm-up (No Measure)

200m jog, 10 arm circles, wrist warm up, PVC pass through, squats, lunges, push jerks, Burgener warm up (clean)

Weightlifting

Metcon (Weight)

10 min. EMOM: 1 Clean & Jerk
Increase weight if desired

Metcon

Metcon (Time)

400m Run

10 Hang Power Snatch (65/95)

400m Run

10 Power Snatch (65/95)

400m Run

10 Hang Squat Snatch

400m Run

10 Squat Snatch
20 minute cap