CrossFit Deerfield Beach – CrossFit
Warm-up (No Measure)
Heels to Toes
Banded Good Mornings
30 Second Active Shoulder Hang
10 Pull-Ups/Ring Rows
Back Squat (8:00 – 1 Set of 20 Reps @ 50% of Bodyweight)
Take several warm-up reps with an empty bar or light weight. Perform the set of 20 without re-racking the bar at all. You are allowed a max of 30 seconds rest between reps but reps should be performed at a consistent pace.
We are beginning a 20-rep squat cycle. Every time we squat, you will add 5 pounds to your set of 20. No more than 5#, and no less than 5# each time we squat the 20 reps.
Metcon (AMRAP – Rounds and Reps)
10 Deadlifts 155/225
12 CTB Pull-Ups (Rx+ 3 Bar MU)