17
Jun
0/18/2018
CrossFit Deerfield Beach – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
Arm Circles
Wrist Warm-Up
Toe Touches
Two Taps
Forward Reaching Good Mornings
PVC Pass Throughs
PVC OH Squats
Sit-Ups
Metcon
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP:
5 Pull-Ups
10 OH Squats 65/95
200m Run
*rest 3 mins, perform WOD #2*
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP:
40 DUBs
15/20 Hand Release Push-Ups
10 Hollow Rocks
*rest 3 mins, perform WOD #3*
**Rx – ladies perform 15 push-ups, men perform 20**
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP:
20 Box Jumps
10 Toes-to-Bar
5 Ring Dips