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11/13/2018

12
Nov

11/13/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

200m Row

Arm, Wrist & Hip Circles

Runner’s Stretch

2 Rounds:

Down/Back OH KB Carry (Light KB, held bottoms up)

10 PVC or BB Deadlifts

10 PVC or BB Muscle Cleans

10 PVC V-Ups

10 PVC Superman

Strength

Back Squat (8:00 – 1 Set of 20 Reps)

Add 10# to your last set – everyone should be 50# above starting weight (i.e. – 50# plus 50% of bodyweight).

Metcon

Metcon (Time)

5 Rounds for Time – 20:00 Cap:

5 SDLHP 65/95

5 Snatches 65/95

5 OH Squats 65/95

250m Row

*All BB movements must be performed unbroken, for all rounds.*

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