05/05/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

CFDFB WARMUP (No Measure)

Strength

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

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*