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

01/22/2019

21
Jan

01/22/2019

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

In Place to increase heart rate – 2 rounds:

High Knees (10 steps)

Butt Kicks (10 steps)

Jumping Jacks (10)

Corner to corner:

8-6-4

PVC Pass Throughs (bear crawl to other side)

Squats (lateral shuffle to other side)

Metcon

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

Shoulder to OH @ 65% of BW

Power Clean @ 65% of BW

Front Squat @ 65% of BW
One bar per person – one weight used for entire workout.

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