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08/01/2018

31
Jul

08/01/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

3 Rounds:

5 PVC Front Squat

5 PVC Push Press

5 PVC Windmills

10 Jumping Jacks

Strength

Thruster (5 Sets in 12:00)

Scaled – 5 x 5 @ 60% Bodyweight

Rx – 5 x 7 @ 70% Bodyweight

Rx+ – 5 x 10 @ 70% Bodyweight

*If performing a scaled version at less than the above prescribed weight, choose a weight that is challenging but doable for 5 unbroken sets.*

Metcon

Metcon (Time)

For Time:

30-20-10

Power Cleans 65/95

Toes-to-Bar

Wall Balls 14/20

Metcon (Time)

For Time:

30-20-10

Power Cleans 65/95

Toes-to-Bar

Wall Balls 14/20

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