28
Oct
10/29/2018
CrossFit Deerfield Beach – CrossFit
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.*