7
Jun
06/08/2018
CrossFit Deerfield Beach – CrossFit
Warm-up
Warm-up (No Measure)
200m Row
Arm Circles
Wrist Warmup
Squats
Burpees
Kips
30 sec Handstand Hold
Strength
Bench Press (5 x 3 – Choose a moderate weight)
Use the same weight for all 5 sets.
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Ladies use 35#