3/27/2018

CrossFit Deerfield Beach – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

Mountain Climbers

Walk the Floors

Reverse Lunges

KB Halos

Complex 1 – Clean

Metcon

Metcon (AMRAP – Rounds and Reps)

6 min AMRAP:

7 Power Cleans 85/115 (Scaled 55/75)

5 Front Rack Reverse Lunges

3 Wall Walks (Scaled Shoulder to OH)

Rest 10 minutes (clean up), then perform 1 Mile Run

1-Mile Run (Time)

Max Effort 1-Mile Run