08/24/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

Two Taps

Squats

Push Ups

Tuck Jumps

Kips/Ring Rows

Metcon

Joshie (Time)

3 Rounds for time of:

21 Dumbbell Snatch Right Arm, 40#

21 L-Sit Pull-ups

21 Dumbbell Snatch Left Arm, 40#

21 L-Sit Pull-ups

*Squat, Not Power Snatches*
In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.
To learn more about Joshie click here
Due to equipment available, Rx DB weight for males is 35# and females is 25#.

Metcon (AMRAP – Rounds)

6 Rounds:

Sub 30-second 100m Sprints

*Max of 45 seconds rest between sprints. Use stop watches. Score is number of rounds the sprint is completed in under 30 seconds.*