28
04
2017

Friday 4-28-2017

Pompano Beach – CrossFit Metcon Metcon (Time) 5 Rounds: 400m Run 10 Turkish Get-ups (53M/35W) 15 Burpees

27
04
2017

Thursday 4-27-2017

Pompano Beach – CrossFit Metcon Metcon (Time) Partner WOD!!! Buy-in: 2000m row Then, 1-2-3-4-5-6-7-8-9-10 Pull-ups Hang Squat Cleans (95M/65W) *Partner 1 completes 1 Pull-up 1 Hang Squat Clean while Partner 2 rests…then switch, Partner 2 completes 1 Pull-up 1 Hang Squat Clean while Partn...

26
04
2017

Wednesday 4-26-2017

Pompano Beach – CrossFit Weightlifting Shoulder Press (5 x 3 @ 80% 1RM) Metcon Metcon (AMRAP – Reps) 5 Rounds: Max Unbroken Wallballs (20M/14W) *Rest as needed between rounds!

25
04
2017

Tuesday 4-25-2017

Pompano Beach – CrossFit Weightlifting Deadlift (5 X 5 at 75% of 1RM) Focus on good form and technique in every set! Metcon Metcon (Time) 21*18*15* Box Jump Over (24M/20W) Deadlifts (185M/135W) *400m Run

24
04
2017

Monday 4-24-2017

Pompano Beach – CrossFit Weightlifting Overhead Squat (5 X 3 ) *Working up to a heavy set of 3 reps!* Metcon Metcon (Time) 4 Rounds: 15 Overhead Squats 50 Double Unders*Use 50% of your heavy set of 3 on today’s weightlifting!*