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02/18/2015

17
Feb

02/18/2015

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

10 REPS

– shoulder circles

– 2 tap bender overs

– pushups

– lunges

– jump squats

– supermans

– box step ups

Gymnastics

Pull-ups (weighted strict pull ups, 5×3 or bent over rows )

Metcon

Metcon (Time)

WOD

3 RFT

100 air quats

50 box jumps

25 DB Power Clean & Jerks 25/35

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