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02/10/2018

9
Feb

02/10/2018

CrossFit Deerfield Beach – CrossFit

Warm-up

CFDFB WARMUP (No Measure)

Metcon

Metcon (Time)

Track WOD

Team of 2

Med Ball WOD – 14/20# Rx

400m Run (overhead carry)

100 Med Ball Tosses (over the goal post)

400m Run (any carry)

100 Med Ball Sit-ups (Touch ground behind head, throw to partner)

400m Run (any carry)

100 Half Burpee Push-up OH Press (med ball on ground)

400m Run (overhead carry)

100 Med Ball Tosses (over the goal post)

**10 burpee penalty each time med ball contacts the ground other than as prescribed in movements**

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