05/12/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

CFDFB WARMUP (No Measure)

Gymnastics

Dips (8:00 EMOM – 5-7 Unbroken Dips)

Accumulate as many reps as possible through 8 rounds of unbroken reps.

Movements:

Rx+ – Weighted Matador Dips

Rx – Unassisted Ring Dips

Scaled – Band Assisted Ring Dips or Matador Dips

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

Teams of 3

500m Row

20 Burpee Pull-Ups

Rest

*Partners rotate around the 3 stations constantly throughout the 20 minutes*