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10/24/2018

23
Oct

10/24/2018

CrossFit Deerfield Beach – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

Band Warm-up (attach band low on rig):

Wood Chops

Thrusters (face away from rig)

V-Ups

Kips

Metcon

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP:

3, 6, 9, 12, 15, 18, 21, 24…

Toes-to-Bar

Thrusters 65/95

*Rest 3 minutes, perform second AMRAP.*

Metcon (AMRAP – Rounds and Reps)

6:00 AMRAP:

20 Hollow Rocks

10 Supermans

20 Tuck Crunches

10 Russian Twists (each side, must tap floor with both hands)

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