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08/17/2018

16
Aug

08/17/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

2 Rounds:

20 DUBs/Singles

10 Light KB Swings

3 BB Front Squats

3 BB OH Squats

3 BB Back Squats

Gymnastics

Death by HSPU (10 Rounds)

EMOM add one rep – minute 1 perform 1 HSPU, minute 2 perform 2 HSPU. Keep going until you can no longer perform the designated reps within 1 minute. 10 Rounds Max. Best possible score is 10 rounds for 55 reps.

Metcon

Metcon (Time)

For Time – 18:00 Cap:

84 DUBs

42 KB Swings 35/55

21 Back Squats 95/135 (from floor)

60 DUBs

30 KB Swings 35/55

15 Front Squats 95/135

36 DUBs

18 KB Swings 35/55

9 OH Squats 95/135

*Scaling for DUBs is same number of singles. All squats come from the floor.*

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