10/23/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

Toe Touches

Squats

8-6-4-2 Corner to Corner:

PVC Clean & Jerk

Half Burpees

Strength

Push Press (10:00 – 3 Sets of 3 Reps)

Warm up with one set of 10 reps with an empty barbell. Build to a max of 95/135 on third set in preparation for today’s WOD.

Metcon

Metcon (Time)

For Time – 18:00 Cap:

10-9-8-7-6-5-4-3-2-1

Clean and Jerk 85/125

Burpees

*Any form of clean & jerk can be used.*