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CrossFit Deerfield Beach – CrossFit

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Warm-up (No Measure)

Arm Circles

Wrist Warm-up

Shoulder Warm-up with Bands/Rig

Mountain Climbers

T Push-ups




Muscle-ups (5 Sets in 7:00)

Use the 7:00 to perform the following rep scheme of ring or bar MU:

0:00-2:00 – 5 Reps

2:00-4:00 – 5 Reps

4:00-5:00 – 3 Unbroken Reps

5:00-6:00 – 3 Unbroken Reps

6:00-7:00 – 3 Unbroken Reps

Rx is exactly as prescribed above. Best possible score is 5 sets for 19 total reps.

Scaling – follow same rep scheme using one of the following: Banded Bar MU, Jumping Bar MU, Ring Pull-Ups, CTB Pull-Ups, Banded CTB Pull-Ups, Jumping CTB Pull-Ups. Try something more challenging that what you normally do!


Metcon (AMRAP – Reps)

5 Rounds for Reps of Burpees – 2 Min On, 2 Min Off:

3 Hang Cleans 95/135

6 Shoulder to OH 95/135

9 Front Squats 95/135

Max Reps Burpees

*18:00 running clock. Each round athlete has 2 minutes to perform the 3-6-9 complex with barbell then accumulate max reps of burpees in time remaining. Cleans are full squat. One bar per person.*

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