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01/12/2015

11
Jan

01/12/2015

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

Warm up: 10 REPS

– arm circles

– PVC pass through

– neck and wrist warm up, squats

– hand release push ups

– PVC push jerks

– Burgener warm up

Weightlifting

Bench Press (Bench press 3/60%, 3/70%, and 2x 3/80% )

Metcon

Metcon (AMRAP – Reps)

12 mins

1 min of squat cleans 95/135

1 min of push jerks

2 min of squat cleans

2 min of push jerks

3 mins of squat cleans

3 mins of push jerks

Score: total reps

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