02/19/2018

CrossFit Deerfield Beach – CrossFit

Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

3 Rounds

10 Push-ups

10 MB Cleans

Runner’s Stretch

200m Run

Handstand Challenge:

No Wall,

Against Wall, or

Feet on Box

Metcon

Helton (Time)

3 Rounds for time of:

800m Run

30 Dumbbell Squat Cleans, 50#

30 Burpees
In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009
To learn more about Helton click here
Women use 35# DB