12/10/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

200m Jog

Arm Circles

Wrist Warm-up

Toe Touches

3 Rounds:

5 Air Squats

5 Ring Rows

5 Box Step-ups

5 Burpees

15 Singles

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
*Women use 20″ box, 25# KB, 35# barbell and 14# wall ball. Back extensions will be performed as good mornings with 45/35#.*