11/17/2018

CrossFit Deerfield Beach – CrossFit

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Strength

Back Rack Lunge (3 x 10 (total) @ 65/95#)

Use racks for bars; lunges start standing in place with bar in back squat position, lunge by stepping backward, end with feet together. Max weight is 65/95. Use same weight for all 3 sets. Get ready to build that booty!

Metcon

Metcon (Time)

For Time – Individuals or Teams of 2:

800m Run

50 Burpees

50 Hollow Rocks

50 Walking Lunges (total)

50 Alternating DB Power Snatches 25/35

50 Box Jumps 20/24

800m Run

*Teams of 2 run together, split all other work equally.*