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10/31/2018

30
Oct

10/31/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

8 Calorie Assault Bike

Arm Circles

Wrist Warm-up

Two Taps

PVC Complex 1 – Power Clean & Jerk

Strength

Back Squat (8:00 – 1 Set of 20 Reps)

Add 5# to previous set. This is day 7, and you should be at 35# above your first day’s set.

Metcon

Metcon (AMRAP – Rounds and Reps)

18:00 AMRAP:

3-6-9-12-15-18-21…..

Clean & Jerk 95/135

Calorie Assault Bike

Pull-Ups

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