CrossFit Journal: The Performance-Based Lifestyle Resource



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


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


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

Leave a Reply