10/10/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-Up

Band Warm-Up (attach band low on rig):

20 Swings (same movement as a KB swing)

20 Wood Chops (each side)

20 Thrusters (facing away from rig)

Kips

Skill Work

Metcon (Time)

50 Toes-to-Bar for Time
7:00 Cap

Metcon

Metcon (Time)

For Time – 15:00 Cap:

15-12-9

Power Cleans 65/95

Pull-Ups

Wall Balls 14/20