[email protected] | 905 SE 1st Way, Deerfield Beach, FL

10/01/2014: GET UP THAT ROPE!

30
Sep

10/01/2014: GET UP THAT ROPE!

 

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

15 REPS OF
– arm circles
– PVC pass throughs
– wall squats
– 15 sec bar hang
– 15 sec hand stand hold
– 15 sit-ups
– 15 supermen

Weightlifting

Thruster (3-2-1)

Metcon

Metcon (Time)

30 Thrusters 55/75
3 rope climbs
20 thrusters
2 rope climbs
10 thrusters
1 rope climb

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