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

04/06/2015

5
Apr

04/06/2015

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

15 cal. row

10 arm circles

10 PVC pass throughs

10 PVC cheerleader lunges

10 OH squats

10 push ups

100 single jump ropes

Weightlifting

Bench Press ( 5-5-5-5-5 )

build to a heavy set of 5

Metcon

Metcon (AMRAP – Reps)

4 sets for max reps: 12 mins

30 sec. Bar MUs

rest 30 sec

30 sec. push ups

rest 30 sec

30 sec T2B

rest 30 sec

Metcon

Metcon (Time)

WOD

50 cal row

50 KB swings 55/70

800 m run

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