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10/27/2018

26
Oct

10/27/2018

CrossFit Deerfield Beach – CrossFit

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Metcon

Metcon (Time)

Scary Teams of 4

2 creepy members do the Zombie WOD while 2 merciless members do the Defender WOD, then they switch. All 4 scary members perform both WODs.

ZOMBIES

“Walk like the Dead” – 30 Wall Walks

“Grave Busters” – 60 Burpees

“Brain Toss” – 60 Wall Balls 14/20

“Blood on the Bar” – 60 Pull-ups

DEFENDERS

“Haul off the Dead” – 200m Partner Carry

“Suppressing Fire” – 200 DUBs (400 Singles)

“Jump High or Die” – 100 Box Jumps 20/24

“Skull Crusher” – 60 Deadlifts 135/185

One Zombie and one Defender working at a time on the respective workout, then switch. Score is combined time to execute both WODs.

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