22
Mar
3/23/2018
CrossFit Deerfield Beach – CrossFit
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