13
Sep
09/14/2018
CrossFit Deerfield Beach – CrossFit
Warm-up
Warm-up (No Measure)
Arm Circles
Wrist Warm-up
PVC Complex 1
3 Rounds:
3 Walk the Floors
20 second Handstand Hold
10 Squats
5 PVC Split Jerks (focus on form, not speed)
Metcon
Metcon (AMRAP – Rounds)
30 min EMOM:
1 Hang Power Clean 115/165
1 Clean
1 Split Jerk
*To obtain the maximum benefit from this workout, it is recommended that athletes choose a weight with which they can perform the entire complex unbroken, although this is not a requirement. It is better to do 30 rounds at a scaled weight than 15 rounds at Rx.*