(754) 227-5658 | 905 SE 1st Way, Deerfield Beach, FL

05/01/2015

29
Apr

05/01/2015

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

10 arm circle

10 cal row

10 PVC pass throughs

10 PVC OH squats

10 PVC cheerleader lunges

10 mt. climbers

bear crawl

Weightlifting

Front Squat (5 sets for 15 mins every 3 minutes 3-5)

goal; establish 5 RM

then rest 5 mins

Metcon

Metcon (AMRAP – Reps)

12 min AMRAP

60 Cal row

50 HRPUs

40 KB swings 55/70

30 T2B

20 HSPUs
score : total reps in 12 minutes

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