11
Oct
10/12/2018
CrossFit Deerfield Beach – CrossFit
Warm-up
Warm-up (No Measure)
Arm Circles
Wrist Warm-up
Band Warm-up (attach band low on rig):
20 Shoulder Presses
20 Elbow Extensions
20 Thrusters (face away from rig)
Strength
Back Squat (8:00 – 1 Set of 20 Reps)
Add 5# to your previous set of 20. Perform unbroken without re-racking the bar. Max of 30 seconds rest between reps, but try to keep an even pace throughout.
Metcon
Metcon (Time)
4 Rounds for Time:
6 HSPU
9 Ring Dips
12 Push Press 65/95