03/09/2019

CrossFit Deerfield Beach – CrossFit

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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