CrossFit Deerfield Beach – CrossFit
Warm-up (No Measure)
Across the Gym – Down & Back Eerything:
Triple Broad Jumps
Duck Walk (down)/Bear Crawl (back)
10 Air Squats
Back Squat (8:00 – 1 Set of 20 Reps)
This is day 8 – everyone should be 40# above their starting weight for this set of 20. We will add weight until 50# have been added, and then volume and reps will change, approaching testing for a 5RM.
Metcon (AMRAP – Reps)
Every 2:00 for 5 Rounds:
Max Effort Burpees
Rest 2 mins.
*18:00 running clock. Score = Reps of Burpees performed during the max effort portion of each round (excluding the 8 initial Burpees performed each round). For athletes who cannot get to the second Burpee portion in under 2:00, reduce 8 initial Burpees to 4. Intent = max effort intensity on all 5 rounds.*