7
Oct
10/08/2018
CrossFit Deerfield Beach – CrossFit
Warm-up
Warm-up (No Measure)
8-10 Calorie Assault Bike
Arm Circles
Wrist Warm-up
Toe Touches
Single Leg Deadlifts
Box Step-Ups
Tuck Jumps
Metcon
Metcon (AMRAP – Rounds)
5 Rounds – Every 90 Seconds Perform:
20 DUBs (40 Singles) + 10 Deadlifts 155/225
Calorie Assault Bike 10/15
12 Burpee Box Jump Overs 20/24
200m Run
*30:00 running clock. Each movement or movement combination listed above will be performed 5 times. Choose a weight and movement that allows you to complete the prescribed rep scheme, rather than reducing the number of reps in favor of heavier weight or more advanced movement.*