CrossFit Coconut Creek – CrossFit


Warm-up (No Measure)


Coach’s Warm-up
Deadlift 5×3 (HEAVY)

18 Min AMRAP (AMRAP – Rounds and Reps)


15Pull-ups
12 Shoulders to Overhead (95/65 Lbs)
30 DUB’s


CrossFit Coconut Creek – Weightlifting


Front Squat (10 x 3@ 85%)

Back Squat (10 x 3@ 85%)


CrossFit Coconut Creek – Competitors


Warm-up (No Measure)


Coach’s Warm-up
Power Snatch Tecnqiue

Metcon (Time)


1-3-6-9-9-6-3-1
Power Snatches (135/95 Lbs)
8 Ring Dips after each round