13
Nov
11/14/2018
CrossFit Deerfield Beach – CrossFit
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.*