10/12/2018

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 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