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

04/08/2015

7
Apr

04/08/2015

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

10-8-6-4-2 squats on one side off the gym high skips to opposite side and perform lunges

Weightlifting

Front Squat (5-5-5-5-5)

Build to a heavy 5

Metcon

Metcon (Time)

WOD

10-9-8-7-6-5-4-3-2-1

WB #20/10M and 20/9F

renegade rows 25/35
Renegade rows(reps are per each arm e.g 10 each arm…

WB: 20# ball for females to 9 foot target, men use 10 foot target, can use the 30# WB

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