CrossFit Deerfield Beach – CrossFit
Warm-up (No Measure)
Walk The Floors
Forward Reaching Lunges (Small step forwrad, reach down to toes, step back)
Barbell Complex 1 – Clean (after Toes-to-Bar skill work)
Unbroken Toes-to-Bar (1-2-3-4-5-6-7-6-5-4-3-2-1)
Time Cap 10:00. Only count rounds and reps performed unbroken. Best possible score is 13 rounds for 49 reps.
Scaling – kipping hanging knee raises.
Metcon (AMRAP – Reps)
5 Rounds, Every 3 Minutes:
5 Cleans 105/155
10 KB Swings 35/55
*in remaining time complete as many DUBs as possible*
Score = reps of DUBs