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01/10/2019

9
Jan

01/10/2019

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

400m Jog

Down and Back:

High Knees (both ways)

Butt Kicks (both ways)

Duck Walk (down)/Bear Crawl (back)

Broad Jump + Squat

Back Pedal

Calf Stretches (against wall)

Metcon

Metcon (Weight)

“Nancy-ish”

5 Rounds of 4:00 Each:

400m Run

15 Unbroken OH Squats
Every round of OH Squats must be performed unbroken. Athletes choose weight. Score is weight. Reminder – Nancy Rx is 65/95#.

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