06/29/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

Heels to Toes

Toe Touches

3 Rounds:

5 Burpees

5 Ring Rows

5 Kips

5 PVC Thrusters

Metcon

Metcon (Time)

For Time – 14:00 cap:

30-20-10

Thrusters 65/95

Pull-Ups
*Choose movement options and load that allow for completion of all reps in under 14:00.*