10/29/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

200m Row

Arm Circles

Wrist Warm-up/Ankle Circles

Toe Touches

Squats

Two Taps

5 of each with PVC:

Deadlift

Hang Power Clean

Front Squat

Thruster

Metcon

Metcon (Time)

5 Rounds for Time:

Row 250m/300m

12 Deadlifts 75/105

9 Hang Power Cleans 75/105

6 Front Squats 75/105

3 Thrusters 75/105

*25 Air Squat penalty every time the bar is dropped during the 30 barbell reps.*