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10/17/2018

16
Oct

10/17/2018

CrossFit Deerfield Beach – CrossFit

View Public Whiteboard

Warm-up

Strength

Back Squat (8:00 – 1 Set of 20 Reps)

Add 5 pounds to your previous set of 20 from last week.

Metcon

Metcon (AMRAP – Reps)

Tabata

8 Rounds of 20 Seconds on/10 Seconds off each:

DB Push Press 20/30

Squat Jumps

Renegade Rows 20/30

Wall Balls 14/20

Single Arm Alternating DB Power Snatch 20/30

*20:00 running clock – 4:00 total per station. Stay at one station for all 8 rounds before moving to the next station. Count one running total of reps in your head as there will not be any time to write on the whiteboard.*

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