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10/05/2018

4
Oct

10/05/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

200m Jog

Arm Circles

Wrist Warm-Up

Track Stretch

PVC Windmills

Squats

Strength

Overhead Squat (12:00 – 5 x 3 – Building in Weight)

Goal is to work up to a moderate weight. Focus on getting comfortable in the OH Squat position as we have not done these in a while. Heaviest weight used today should be 95/135.

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Nancy should be performed in 20:00 or less. Choose a weight with which you can complete ALL OH squats unbroken, every round.

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