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08/16/2018

15
Aug

08/16/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

200m Row

Arm Circles

Wrist Warm-up

Runner’s Stretch (Hamstrings)

PVC Pass Throughs

PVC Front Squats

Kips

Metcon

Metcon (Time)

For Time – “Rowing Fran” – 20:00 Cap:

500m Row

21 Thrusters 65/95

21 Pull-Ups

500m Row

15 Thrusters 65/95

15 Pull-Ups

500m Row

9 Thrusters 65/95

9 Pull-Ups

*Scaling requirements – choose a weight that allows a maximum of 2 sets of thrusters per round – choose a pull-up option that allows you to connect sets of a minimum of 3 reps.*

Skill Work

Double-Unders (6 min EMOM – 30 DUBs)

Intent – to practice DUBs under fatigue. Ideally, all 6 rounds of 30 are performed unbroken. Scaling – alternating single/DUB/single/DUB or 30 singles.

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