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1/9: Open gym on Sunday is back by popular demand deer!!!

9
Jan

1/9: Open gym on Sunday is back by popular demand deer!!!

Performance WOD
3-2-1-3-2-1 Deadlifts (rest 3 min. between sets)
then
10 min. EMOM
3 DL (85% of today’s heaviest 1 rep)
10 Burpees

Fitness WOD
4 Sets:
8 Deadlifts (rest 45 seconds)
10 Russian Step-Ups (holding 15-30# DBs in hands – rest 45 sec.)

then
10 min. EMOM:
3 Burpees
5 KB Swings (15-35)

Post your scores to the Whiteboard.

2 Responses

  1. Michele

    Reminder Deers –

    Hydrostatic BodyFat Testing is coming to CrossFit Deerfield Beach this Saturday Jan11!!!! Start 2014 off right and get the most accurate measurement numbers! This is part of our Paleo/Zone Team Challenge that we are kicking off on Feb 1 to help all of our Deers look and feel your best!!

    Testing will begin at 6am in 15:00 min increment time slots. Sign up sheet is at the box. Please speak to any of our coaches regarding pricing and pick up a handout with more detailed instructions on what you need to do the day of testing. Spots are limited on a first come first serve basis so don’t wait!!!

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