06/08/2018

CrossFit Deerfield Beach – CrossFit

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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#