12/21/2018

CrossFit Deerfield Beach – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

200m Jog

Box Step-Ups

Ring Rows

Lateral Lunges

Windmill Stretch (wide stance, touch right hand to left foot, stand up, switch)

Torso Twist

Metcon

Metcon (Time)

5 Rounds for TIme – 35:00 Cap:

400m Run

25 Box Jumps 20/24

10 Unbroken Power Cleans 105/155
*Power Cleans must be performed unbroken in all 5 rounds for Rx. Scale weight to be able to complete power cleans unbroken rather than breaking up reps at Rx weight.*