CrossFit Deliverance – CrossFit
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Teams of 2 or 3! One Person Working at a Time.
400M Double KB Farmer Walk (53/35)*
30 Squat Cleans (145/100)
200M Right Arm DB Waiter Walk (45/30)*
200M Left Arm DB Waiter Walk (45/30)
10 Burpee Box Jump Over Wall Ball Complex (3 BJO + 10 WB + 3 BJO)
No running. Switch with partner every drop. Run back to the starting line and tag partner.
30Min Time Cap
Rx+ is (70/45) DB Farmer Carry and Squat Clean Thrusters