3/23/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

3 Rounds:

12 PVC OH Squats

20 second Hollow Rock Hold

10 Reverse Lunges (each leg)

3-5 Strict Pull-Ups with 2 second hold at top

Strength

Clean and Jerk (3 Sets)

4 x 1 @ 70% of 1RM

2 x 1 @ 75% of 1RM

2 x 1 @ 80% of 1RM

Metcon

Metcon (AMRAP – Reps)

Five Rounds of 3 Minutes Each:

10 Front Squats 95/135 (Rx+ 125/185)

10 Pull-Ups

Max Calorie Assault Bike

Score: Total Calories