08/07/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

200m Jog

Arm Circles

Wrist Warm-up

Two Taps

Box Step Ups

Push-ups

Strength

Power Snatch (7 min EMOM – 3 Unbroken Reps @ 70% of 1RM Snatch)

Use same weight for all 7 sets.

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Barbell Weight: 75# Males/55# Females

Box Height: 24″ Males/20″ Females