11/28/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-Up

Two Taps

3 Rounds:

5 PVC Pass Through’s

5 PVC Front Squats

5 PVC Hollow Rocks

Strength

Clean (8:00 EMOM – 1 Clean (per person))

Teams of 2 – pair up with someone with similar numbers, goal is one barbell per team if possible. Each person completes 1 SQUAT clean inside of each minute. Build to a challenging weight near 75-80% (goal is NO FAILED REPS). Encourage and coach each other! Final rep is scored.

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2 – 18:00 AMRAP:

50 Air Squats

40 DB Weighted Sit-ups 25/35

30 DB Shoulder to OH 25/35

20 DB Thrusters 25/35

10 Burpees

*One pair of DB’s per team. Split work equally.*