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

04/15/2015

14
Apr

04/15/2015

 

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

10 arm circles

10 wrist warm up

then:

start on one side of the gym with push ups, run across the gym , perform squats

reps: 10-8-6-4-2

Weightlifting

Front Squat (3 x [email protected] 85% )

Metcon (AMRAP – Reps)

AMRAP at 50% of Front Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

2 rope climbs

12 push ups

200 m run
Scaling Mod:

(10 pull ups or 10 ring rows for 2 rope climbs)

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