03/20/2019

CrossFit Deerfield Beach – CrossFit

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Warm-up

Metcon

Metcon (AMRAP – Reps)

14:00 – Spend 2:00 at each Station to Accumulate Max Reps:

Calorie Assault Bike

Rest 1:00

Wall Balls 14/20

Rest 1:00

Box Jumps 20/24

Rest 1:00

Goblet Squats 35/55
Say hello to your quads! Rest 5:00 then perform core work as a class.

Metcon (Time)

5 Rounds for Time:

5 Strict Toes-to-Bar

25 Butterfly Sit-ups
Scaling for toes-to-bar is V-Ups.