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

04/27/2015

26
Apr

04/27/2015

 

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

3 rounds

150 m row

10 PVC pass through

10 box step ups

10 push ups

Gymnastics

Pull-ups (3 sets)

3 sets of

weighted pull-ups 3 reps

rest 30 sec

max rep strict pull-ups

rest 3 min

Metcon

Metcon (AMRAP – Reps)

WOD

4 sets

60 sec. single under

rest 60 sec

60 sec row for Cal

rest 60 sec

60 sec burpee box jump -overs 20/24

rest 60 sec
Score: total reps

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