9
Oct
10/10/2018
CrossFit Deerfield Beach – CrossFit
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