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

06/23/2105

22
Jun

06/23/2105

 

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

200 m run

10 ring rows

10 box step ups

10 PVC pass through

10 PVC thrusters

10 2 tap bendovers

Metcon

Metcon (Time)

4 sets

10 DB box step ups ( each leg)

10 single arm bend-over KB row

rest 1 min

Metcon

Metcon (AMRAP – Rounds and Reps)

WOD

12 min AMRAP

10 DB thrusters 25/35

20 OH lunges 25/45

1 Response

  1. Nice job Ktown, way to represent! I relaly wish I could be two places at once, then my weekend would have been perfect. KRFC traveled lite to Huntsville only showing with 14. We picked up a few players to fill our roster. Our back line was weak with fill-in players but our forward pack dominated all day. Our first match vs Birmingham ended with a 28-19 victory. The second match vs MTSU was a score-fest. MTSU had a dominate back line and would score anytime they got the ball. Once again our forward pack stepped up and controlled the game driving down the pitch and matching MTSU score for score. We scored the last try but missed our conversion kick to end in a 31-31 tie See ya’ll this afternoon. Holla!

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