09/14/2018

CrossFit Deerfield Beach – CrossFit

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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.*