CrossFit Deerfield Beach – CrossFit
Warm-up (No Measure)
Walk the Floors
Light KB SDLHP (work on movement pattern, extension of the hips then shrug then pull)
Barbell Complex 1 – Snatch
Snatch + OHS (5 Sets in 10:00 – Building in Weight)
1 rep = entire complex of one full snatch + one OH squat.
Sots Press (30 Reps in 5:00 – 35/45)
Accumulate 30 reps of barbell sots press in as few sets as possible. Scaling – lighter bar or PVC pipe.
For Time – 15:00 Cap:
Bar Facing Burpees
*Snatches are to a full squat. One bar per person.*