02/02/2018

CrossFit Deerfield Beach – CrossFit

Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

Pushups

Squat Jumps

Lunges

Kips

Ring Rows

Metcon

Metcon (Time)

For Time:

500m Row

21 Push-ups (Rx+ Clapping Push-ups)

21 Split Squats (each leg, Rx+ 2x reps per leg)

21 Pull-ups (Rx+ CTB Pull-ups)

500m Row

15 Push-ups

15 Split Squats

15 Pull-ups

500m Row

9 Push-ups

9 Split Squats

9 Pull-ups

**30:00 cap**

Rx+ only if all Rx+ options are performed