CrossFit Deerfield Beach – CrossFit
CFDFB WARMUP (No Measure)
Bench Press (5 Rounds of 7 Reps – Tempo Bench)
All athletes perform 5 sets of 7 reps. Tempo is one second press + 5 second descent to chest.
Score is weight used for all 5 sets.
Metcon (AMRAP – Rounds and Reps)
Teams of 2
30 min AMRAP:
1000m Run (together)
100 KB DL 35/50
100m KB Farmer’s Carry
100m KB Walking Lunges
100 KB Push Press
*1 partner working at a time, 1 set of KB’s for all movements*