15
Mar
3/16/2018
CrossFit Deerfield Beach – CrossFit
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