(754) 227-5658 | 905 SE 1st Way, Deerfield Beach, FL

12/26/2018

25
Dec

12/26/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

Knee Circles

Band Warm-up:

20 Banded OH Press (facing away from rig)

10 KB Band Swings (facing rig)

10 Wood Chops (per side)

BB Complex 1 – Hang Power Clean

Strength

Front Squat (4 Sets of 6 Reps)

Start light and build to a moderately challenging load. Score is weight for final set of 6.

Metcon

Metcon (Time)

6 Rounds for Time – 17:00 Cap:

5 Shoulder to OH 75/105

10 Hang Power Cleans 75/105

15 KB Swings 35/53

*Rx = complete entire WOD under time cap. Rx+ = everything in all rounds unbroken and completed under time cap.*

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