[email protected] | 905 SE 1st Way, Deerfield Beach, FL

05/22/2015

21
May

05/22/2015

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

10 REPS

– arm circles

– PVC pass throughs

– jumping jacks /arms crossing in front of chest

– push ups

– squats

– lunges

– sit ups

Weightlifting

Bench Press (3/65%, 2/75%,1/80%, 3/85%, 2/90%, 1/95%)

Last Set: 3 reps as heavy as possible,

score: weight of last 3 reps

Metcon

Metcon (AMRAP – Reps)

16 min EMOM

odd min: 6 front squats 95/135 and 6 pull ups

even min: 30 sec rowing for cal
start row 15 sec into the minute

finish row 45 sec into the minute

score: total reps

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