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05/11/2018

10
May

05/11/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

3 Rounds:

10 Box Step-Ups

10 Kips

5 Ring Rows

BB Compex – Power Clean

Gymnastics

Ring Rows (5 Sets of 10 Reps – Tempo Ring Rows)

All athlets perform 5 sets of 10 reps. Tempo is one second pull + 5 second descent to full arm extension.

Rx+ – feet on box, body parallel to floor

Rx – feet on floor, as horizontal as possible

Scaled – feet on floor, more vertical body position if needed

Metcon

Metcon (Time)

9-15-21

Clean & Jerk 75/105

Box Jumps

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