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

01/25/2019

24
Jan

01/25/2019

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

15 Calorie Row

Arm Circles

Wrist Warm-up

Toe Touches

Squats

Banded Good Mornings

Push-ups

2 x 30 second HS hold (against wall)

Skill Work

Metcon (AMRAP – Rounds)

7 Sets – Every 0:30 Alternate 5 Unbroken HSPU & 5 Unbroken CTB Pull-Ups

0:00 – 5 HSPU

0:30 – 5 CTB Pull-Ups

1:00 – 5 HSPU

1:30 – 5 CTB Pull-Ups….etc.

Rx = everything unbroken, all reps completed in all rounds.

Rx+ = same as above, minimum 45# plate deficit.

Metcon

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

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