27
Nov
11/28/2018
CrossFit Deerfield Beach – CrossFit
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.*