10/08/2018

CrossFit Deerfield Beach – CrossFit

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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.*