09/07/2018

CrossFit Deerfield Beach – CrossFit

View Public Whiteboard

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!