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

02/15/2019

14
Feb

02/15/2019

CrossFit Deerfield Beach – CrossFit

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Warm-up

Strength

Pause Back Squats (12:00 – 5 x 5 w/ 3 Second Pause in Bottom)

Use same weight for all 5 sets. Guideline for weight ~ 75% of 5RM back squat from a few weeks ago.

Metcon

Metcon (Time)

5 Rounds for Time:

60 Second Max Calorie Row

Hang Power Cleans 85/125
Ladies accumulate 25 reps per round, men accumulate 30 reps per round. Example – if you row 12 calories in 60 seconds, you must complete 13 (females) or 17 (males) HPC. The number of calories rowed and HPC performed will vary per round.

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