Call Us: (754) 227-5658

09/21/2018

20
Sep

09/21/2018

CrossFit Deerfield Beach – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

200m Row

Arm Circles

Wrist Warm-up

Air Squats

Push-Ups

Matador Dips

50 Single Jumps

Strength

Weighted Dips (12:00 – 5 x 3 (building in weight, or same weight))

Use either rings or matador. Score is weight of final set of 3.

Metcon

Metcon (Time)

3 Rounds for Time – 17:00Cap:

10 Ring Dips

15 Wall Balls 14/20

20 Calorie Row

25 DUBs (50 Singles)

Leave a Reply