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08/06/2018

5
Aug

08/06/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

Toe Touches

Walk The Floors

Forward Reaching Lunges (Small step forwrad, reach down to toes, step back)

Kips

Barbell Complex 1 – Clean (after Toes-to-Bar skill work)

Gymnastics

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

Metcon (AMRAP – Reps)

5 Rounds, Every 3 Minutes:

200m Run

5 Cleans 105/155

10 KB Swings 35/55

*in remaining time complete as many DUBs as possible*

Score = reps of DUBs

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