6
Sep
09/07/2018
CrossFit Deerfield Beach – CrossFit
Warm-up
Warm-up (No Measure)
Arm Circles
Wrist Warm-up
Walk the Floors into Squat
Two Taps
Calf Warm-Up (on plate)
30 Single Under Jumps
Kips
Metcon
Metcon (Time)
4 Rounds for Time:
15 KTE’s
30 Unbroken Thrusters 45/65
45 DUBs (90 singles)
*Thrusters must be unbroken. Scale weight to accomplish this, i.e. – if you cannot do 30 unbroken at 45/65, reduce weight.*
Strength
Strict Pull-ups (1 Max Effort Set)
Challenge yourself with some strength work under fatigue after a metcon! Must come to complete dead stop with extended elbows at bottom of each rep.
Push-ups (1 Max Effort Set)
Challenge yourself with some strength work under fatigue after a metcon!