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03/25/2014

24
Mar

03/25/2014

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

10 arm circles

10 wrist warm ups

5 walk the floor

10 light KB swings

10 KB elbow extension /behind the head

10 goblet squats

Weightlifting

Bench Press (4 X 5)

4 sets of Bench press 5 reps

rest 60 sec

1 arm KB row 10 reps

rest 60 sec

Metcon

Metcon (Time)

WOD

3 RFT

20 KB swings 55/70

10 ring dips

400 m run

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