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01/07/2015: 49 DAYS TO THE OPEN

6
Jan

01/07/2015: 49 DAYS TO THE OPEN

 

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

10 rep:

– arm circles

– PVC pass through

– toes touches

– good mornings with band

– PVC OH squats

– dubs

– pull ups

Weightlifting

Bench Press (3 X 4 @ 60% , 70%, 75% )

Metcon

Metcon (Time)

Team Chipper

– team of 3

30 weighted sit-ups 25/35

30 DL 225/155

30 Dubs

30 OH squats 65/95

30 pull ups

Athletes cannot advance stations until station in front is clear.

time limit 20 minutes.

score: time

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