CrossFit Deliverance – CrossFit
Basic Warm-Up (No Measure)
Warm-up/Mobilize accordingly to your needs. Keep warm-up/mobilization to a max of 10mins.
Teams of 2! One person working at a time.
Part A begins at 0:00 (and ends at 8:00) on the clock. Part B begins at 10:00 (and ends at 30:00) on the running clock.
A: Metcon (Time)
50 Hang Squat Cleans (135/95)
8Min Time Cap
B: Metcon (AMRAP – Rounds and Reps)
20Min AMRAP (Relay Style)*
12 S2O (75/55)
8 Toes to Bar
4 Burpee Box Jumps (24/20)
*P1 Completes a Full Round, then P2 Completes a Full Round. Back and Forth for 20Mins.