02/13/2019

CrossFit Deerfield Beach – CrossFit

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Warm-up

Strength

Weighted Step-ups (12:00 – 5 Sets of 10 Reps (Total) 20/24″)

Use same weight for all 5 sets. Use KBs or DBs, one in each hand.

Metcon

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″