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CrossFit Deerfield Beach – CrossFit

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Warm-up (No Measure)

Arm Circles

Wrist Warm-up

PVC Pass Through

PVC OH Squats

Runners’ Stretch

50 Single Jumps


Bench Press (12:00 – 5 x 5 @ 65% of 1RM)

Use same weight for all 5 sets. In between sets of bench press, perform the prescribed sets of DB OH Squats.

Single Arm DB OH Squat (5 x 3 with each arm)

Athletes can build to a challenging DB weight with the OH Squats. Focus on hitting full depth in the squat with a fully extended arm overhead before increasing weight. Perform 3 reps with each arm during the rest in between each set of bench press. Final set is scored.


Metcon (Time)

For Time – 15:00 Cap:

50 DUBs

5 Snatches 85/115

40 DUBs

4 Snatches 95/135

30 DUBs

3 Snatches 105/145

20 DUBs

2 Snatches 115/165

*Snatches are to a full squat. Scaling for DUBs today is the same number of single jumps. Goal is to move quickly and perform all DUBs unbroken.*

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