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08/31/2018

30
Aug

08/31/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

10 Calorie Assault Bike

Arm Circles

Wrist Warm-up

Jumping Jacks

Air Squats

BB Push Press

BB Complex 1 – Clean

Strength

Back Squat (12:00 – 6 x 4 @ 70% of 1RM)

Use the same weight for all 6 sets.

Metcon

Metcon (Time)

3 Rounds for Time – Goal is sub 18:00:

20 Cleans 65/96

20 Box Jumps 20/24

Calorie Assault Bike 15/20

*Cleans are to a full squat.*

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