3/16/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

3 Rounds:

10 Calorie Row

10 Kips

10 Push-Ups

10 Hollow Rocks

Strength

Front Squat (4 Sets)

1 x 8 @ 60% of 1RM

1 x 8 @ 65%

2 x 5 @ 70%

Metcon

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP:

20 Calorie Row

5 Muscle Ups

10 Wall Balls