11
May
05/12/2018
CrossFit Deerfield Beach – CrossFit
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*