3/12/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

Toe Touches

Two Taps

Kips

BB Push Press

BB Complex 1

Strength

Romanian Deadlift (4 x 4 @ 75% of 1RM Snatch)

Execute using a Snatch Grip

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

1 Deadlift 75/115

1 Hang Power Clean

1 Front Squat

1 Push Press

**Perform 5 burpees every time the bar is dropped**

Score: Rounds + Reps, not counting burpees