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3/14/2018

13
Mar

3/14/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

Toe Touches

Banded Good Mornings

10 Calorie Assault Bike

BB Push Jerks

BB Complex 1

Strength

Overhead Squat (5 Sets)

1 x 3 @ 70% of 1RM Power Snatch

1 x 3 @ 75%

3 x 2 @ 80%

WOD Prep

Metcon

Mid Hang Clean High Pulls (4 x 3 @ 65% of 1RM Clean)

Metcon (Time)

ASSAULT ON GRACE

30 Clean & Jerk 95/135

30 Calorie Assault Bike

**10:00 Cap**

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