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

01/23/2019

22
Jan

01/23/2019

CrossFit Deerfield Beach – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

3 Rounds:

10 Banded OH Press Lunges

100m Run

5 Push-ups

5 Low Ring Rows

Strength

Front Squat (12:00 – 5 x 5 – building in weight)

Metcon

Metcon (Time)

For Time – 20:00 Cap:

Buy In: 400m Run

5 Rounds:

10 Ring Row Pull-ups

10 DB Lunges w/ OH Press 25/35 (total)

Buy Out: 400m Run
*Rx ring row pull-ups – feet on box at a height which positions body parallel to the floor. DB Lunges – lunge forward with DBs in front rack, push up to OH, return to front rack, return to starting position.*

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