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12/12/2018

11
Dec

12/12/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

Knee Circles

4 Corners of the Gym – Run between stations – Complete each 3 times:

5 Burpees

10 Kips

5 Deck Squats

10 Banded Good Mornings

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2 – 30:00 AMRAP:

25 Air Squats

20 DB Deadlifts 20/30

15 DB Push Press 20/30

10 Mountain Climbers (each leg)

5 DB Man Makers 20/30

*1 set of DBs per team in large classes. Partners alternate movements, ideally performing each unbroken. Man Maker = Jump feet out, push-up, one renegade row each arm, DB cluster.*

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