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CrossFit Deerfield Beach – CrossFit

Warm Up

Warm-up (No Measure)

Arm Circles

2 Rounds:

10 Calorie Row

10 Burpees with one extra jump in and out


Metcon (AMRAP – Rounds)

Teams of 2

20 min AMRAP

15 Burpees

15 Calorie Row

Alternating movements for the entire duration of the workout – i.e. – partner A performs 15 burpees while partner B rows 15 calories, then switch

**score is total full rounds completed – one round = 30 reps**

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