CrossFit Deerfield Beach – CrossFit
Warm-up (No Measure)
Dynamic Run Warm-up (across the gym):
Land Mine Squats (12:00 – 5 x 7 – 45#/70#)
Ladies use barbell + one 45# plate, men use barbell + one 45# and one 25# plates.
3 Rounds for Time – 20:00 Cap:
*If round #1 takes longer than 6 minutes, reduce the row to 400m, run to 200m and/or the number of sit-ups for rounds 2 and 3.*