12/03/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-Up

Knee Circles

3 Rounds – use bands attached low on rig:

5 Toe Touches

10 KB Swings with Bands (facing rig)

10 Kips

10 OH Shoulder Press (facing away from rig)

Strength

Push Jerk (10:00 – 5 sets of 3 Reps @ 95/135)

Take bars from the floor, so as to warm-up for the WOD. Work up to sets of WOD weight 95/135. Push Jerk only – no split jerks. Final set scored.

Metcon

Metcon (Time)

For Time – 18:00 Cap:

5-10-15-10-5

Push Jerks 95/135

Toes-to-Bar

Russian KB Swings 53/70

*Push Jerks are from the floor.*