(754) 227-5658 | 905 SE 1st Way, Deerfield Beach, FL

01/16/2019

15
Jan

01/16/2019

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

Toe Touches

Squats

10 Step-Ups

10 Tuck Jumps

10 Single Arm Alternating KB Swings

5 Burpees

Strength

Bent Over Row (12:00 – KB Rows – 4 Sets of 6 Reps per arm)

Do not use benches – stand in forward lunge position. Build to a challenging weight. Score is weight of final set.

Metcon

Metcon (AMRAP – Rounds and Reps)

17:00 AMRAP – Teams of 3:

15 Unbroken KB Swings 35/55

10 Box Jumps

10 Burpees
*Partners rotate among 3 stations, everyone working at the same time through entire duration of WOD. Reduce KB weight if needed to keep reps unbroken.*

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