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

06/05/2015: its our 3 year anniversary!!!!!

4
Jun

06/05/2015: its our 3 year anniversary!!!!!

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

200 m run

10 arm circles

10 mountain climbers

10 push ups

10 toe touches

10 ring rows

10 wall facing squats

Gymnastics

Pull-ups (MAX REPS)

pull up: for max reps

strict pronated pull ups

rest 60-90 sec

strict mix grip pull ups

rest 60-90sc

strict supinated pull ups

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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