02/21/2018

CrossFit Deerfield Beach – CrossFit

Warm-up

Warm-up (No Measure)

15 Calorie Row

Arm Circles

Wrist Warm-up

Reverse Lunges

Ring Rows

Box Step-ups

PVC Pass Throughs

PVC OH Squats

Hand Release Push-ups

Tuck Jumps

Strength

Clean (5 x 2 @ 80% of 1RM)

Metcon

Metcon (AMRAP – Reps)

12 min AMRAP

25 Pull-ups

50 Calorie Row

100 OH Squats 35/45

50 Box Jumps 20/24

25 Hand Release Push-Ups

*score is completed reps*