11
Jun
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