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01/05/2015: GET THE YEAR STARTED RIGHT!!!1

4
Jan

01/05/2015: GET THE YEAR STARTED RIGHT!!!1

 

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

10 reps

shoulder circles

wrist warm up

bend overs,

mountain climbers

push ups

squats

lunges

Burgener warmup

Weightlifting

Front Squat ( 3 sets of 4/ 60%, 4/70%, 4/75%)

Metcon

Metcon (AMRAP – Reps)

DEATH BY HANG POWER CLEAN

75% of Bodyweight

perform 1 HPC the first minute, 2 the 2nd minute …add 1 HPC every minute until failure to complete the required reps

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