8
Mar
03/09/2019
CrossFit Deerfield Beach – CrossFit
Warm-up
Strength
Weighted Box Step-Ups + Calf Raises (15:00 – 5 Rounds of 20 Reps of Each Movement)
*Hold KB’s in both hands for both movements. Females use 20″ box, males use 24″ box. Perform 20 reps of step-ups per round, total. Perform 20 calf raises (both legs at same time, standing with feet shoulder width apart). Build in weight for each set; score is weight used in final set for both movements.*
Metcon
Metcon (Time)
20:00 AMRAP:
10 Burpee Box Jump Overs
30 Goblet Squats 35/55
400m Run