16
Nov
11/17/2018
CrossFit Deerfield Beach – CrossFit
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.*