CrossFit Journal: The Performance-Based Lifestyle Resource

11/07/2017

11/07/2017

CrossFit Deerfield Beach – CrossFit

Warm Up

Warm-up (No Measure)

Arm Circles

10 Air Squats

PVC Pass-thru

5 PVC Cleans

5 Thrusters

5 Light DB Hang Cluster (Clean into Thruster)

5 Burpees

Strength

Overhead Squat (3 x 5 @ 65% of 1RM)

Metcon

Metcon (Time)

Teams of 2

10 Rounds, alternating movements

10 DB Hang Cluster 20/30

10 Burpees

300m Run

**Partner A performs clusters, then Partner B does burpees, then Partner A runs, then B does Clusters, then A does burpees then B does Clusters….and so on…until 10 total rounds are complete

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