08/21/2014: ROW….DU……RUN

CrossFit Deerfield Beach – CrossFit

Warm-up

Dynamic Warmup (No Measure)

10 arm circles
150m row
30 mountain climbers(total)
30 single jump ropes

Skill Work

Jump rope for 3-5 minutes

Metcon

Metcon (Time)

3RFT
500m row
100 Dubs
400m run