3/7/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

Assault Bike Drills:

30 seconds – Arms only (feet on pegs)

30 seconds – Legs only (hands hold on, do not pull/push)

20 PVC Thrusters

50 Single Jumps

Strength

Snatch (4 Sets)

2 @ 65% of 1RM

2 @ 70%

2 @ 75%

2 @ 80%

Reps should be performed touch-and-go.

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

20 Calorie Assault Bike

10 Thrusters 65/95

50 DUBs