05/24/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

200m Row

Arm Circles

Wrist Warm-up

Walk the Floors

PVC Pass Throughs (narrow grip as possible)

Kips

*allow athletes planning to go Rx extra time to warm-up both CTB Pull-ups and MU’s*

Metcon

Metcon (AMRAP – Rounds and Reps)

25 min AMRAP:

500m Row

12 CTB Pull-ups

400m Run

6 Bar MU

Calorie Assault Bike 20/30

Goal = at least 3 rounds

*For Rx, ladies perform 20 calories on assault bike, men perform 30*

**Ring MU are not permitted for this workout**