03/26/2015

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

3 rounds of:

150 m row

10 push ups

100 m run

10 sit ups

Metcon

Metcon (AMRAP – Rounds and Reps)

Team of 2

partners alternate whole rounds

10 min AMRAP

10 Push presses 75/115

5 burpees over the bar

rest 5 mins

10 min AMRAP

150m row

10 HSPUs