09/23/2104: KB…KB….AND MORE KB..

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

10
arm circles
wrist warm up
15 squats
15 sit ups
light KB swing
KB SDLHP
KB cleans
squats

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1
KB SDLHP
KB 1 arm hang cleans 35/55 into squat ( total reps, not per arm)
Goblet squats