(754) 227-5658 | 905 SE 1st Way, Deerfield Beach, FL

03/30/2019

29
Mar

03/30/2019

CrossFit Deerfield Beach – CrossFit

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Warm-up

Strength

Single Arm Dumbell Press (12:00 – 4 sets of 8 Reps Each Arm)

Build to a challenging set. Perform 8 reps on right arm, followed by 8 reps on left arm for one complete set. Score is DB weight used in final set.

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 3 – 25:00 AMRAP:

10 Push Press 65/95

10 KB Swings 35/55

10 Box Jumps 20/24
*One person starts at each station – rotate once complete. One round = all 3 partners have completed all 3 movements.*

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