12
Sep
09/13/2018
CrossFit Deerfield Beach – CrossFit
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.*