09/13/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

3 Rounds:

3 Burpees

3 PVC Thrusters

3 PVC SDLHP

3 PVC Push Press

3 PVC OH Squats

Strength

Front Squat (12:00 – 4 x 4 @ 75% of 1RM)

Use same weight for all 4 sets.

Metcon

Metcon (Time)

For Time:

40 Thrusters 65/95

40 SDLHP 65/95

40 Push Press 65/95

40 OH Squats 65/95

*One bar per person.*