09/19/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

Toe Touches

Ankle Circles

Push-Ups

Ring Rows

Kips

Strength

Strict Press (12:00 – 4 x 4 @ 70% of 1RM)

Use one weight for all 4 sets.

Metcon

Metcon (Time)

4 Rounds for Time:

5 Push Jerks 95/135 (from floor)

10 Toes-to-Bar

2 Rope Climbs

*Scaling for Rope Climbs is knotted rope or seated pull to standing.*