CrossFit Deerfield Beach – CrossFit
Warm-up (No Measure)
Light DB Swings
Kipping Pull-Up Complex (5 Rounds – 10 Kips + 2 Pull-Ups + 2 CTB Pull-Ups)
All athletes perform exactly the same complex 5 times in 12:00. Complex is performed in a continuous fashion, i.e. – without dropping down from the rig until 14 reps of the complex are completed.
Scaled athletes use a band for assistance.
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
10 DB Cleans 25/35
10 DB Front Rack Lunges (total)
10 DB Renegade Rows (total)