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08/13/2018

12
Aug

08/13/2018

CrossFit Deerfield Beach – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

Toe Touches

Two Taps

Banded Good Mornings

3 Rounds:

5 Cal Assault Bike

10 Light KB Shoulder to OH (total)

10 Barbell Deadlifts

Metcon

Metcon (Time)

For Time – 20:00 Cap:

Calorie Assault Bike 15/20

15 Deadlifts 185/265

20 KB Clean + Shoulder to OH 35/55

5 Rope Climbs

20 KB Clean + Shoulder to OH 35/55

15 Deadlifts 185/265

Calorie Assault Bike 15/20

*KB STOH initiates from the KB swing position each rep. Total of 20 reps in each set (10 per arm, twice). Alternate arms every 5 reps.*

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