2
Dec
12/03/2018
CrossFit Deerfield Beach – CrossFit
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.*