11/14/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm, Wrist and Hip Circles

2 Rounds:

Down/Back Single Arm 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 Supermans

Strength

Hang Power Clean + Power Clean Complex (10:00 EMOM – 1 Rep of Complex)

Females – add 5# every round. Males – add 10# every round. In order to determine starting weight, work backwards from target ending weight. Score is weight of final set.

Metcon

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP:

5 Power Cleans 105/155

10 Toes-to-Bar

*Choose a weight that allows for quick movement, little rest, and quick transition. Goal is at least 5 rounds.*