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CrossFit Deerfield Beach – CrossFit

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Warm-up (No Measure)

200m Jog

Corner to Corner:


PVC Pass Throughs

High Knees to Opposite Side

Mountain Climbers (per leg)

Butt Kicks to Opposite Side

10 Air Squats

10 T Push-ups


Back Squat (10:00 – 2 Sets of 10 Reps)

Same weight for both sets. Females – add 5-10# to Friday’s weight (total of 65-70# + starting weight). Males – add 10-20# to Friday’s weight (total of 90-100# + starting weight). Pay close attention to where the set starts to get tough and cause you to have to slow down (athletes note this rep in wodify comments on your own).


Metcon (Time)

3 Rounds for Time – 15:00 Cap:

400m Run

10 Shoulder to OH 105/155
*Any form of STOH may be used – strict press, push press, push jerk, or split jerk. Use what we have learned in eWOD to manage pace with your runs – try to make round 3 your fastest run!*

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