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1/11/2018

10
Jan

1/11/2018

CrossFit Deerfield Beach – CrossFit

Warm-up

Warm-up (No Measure)

5 KB swings + 1 burpee

4 KB swings + 2 burpees

3 KB swings + 3 burpees

2 KB swings + 4 burpees

1 KB swing + 5 burpees

….and back up the ladder…

Metcon

Metcon (AMRAP – Reps)

3 Rounds for Reps:

60 seconds Max Calorie Row

Rest 30 seconds

60 seconds Max KB swings 35/55

Rest 30 seconds

60 seconds Max Renegade Rows 25/35

Rest 30 seconds

*score is total reps*

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