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04/10/2018

9
Apr

04/10/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

200m Row

Arm Circles

Wrist Warm-up

Toe Touches

Walk the Floors

Air Squats

Box Step-Ups

Kips

Strength

Back Squat (3 Sets in 10:00)

10 @ 55%

10 @ 60%

10 @ 65%

Metcon

Metcon (AMRAP – Reps)

Five Rounds of 3 Minutes Each:

10 Front Squats 65/95 (Rx+ 95/135)

10 Box Jumps 20/24

Max Calorie Row

*rest 2 mins between rounds*

*Score is Total Calories Rowed*

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