01/19/2015: overcoming obstacles

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

10 REPS

– shoulder circles

– pass throughs

– wrist warm up

– toe touches

Burgener warm up (snatch ) 10 OH PVC

– squats

– lateral lunges

Weightlifting

Front Squat (60%/3 70%/3 80%/3 85%/1)

Metcon

Metcon (AMRAP – Rounds)

Death by OH squats with 50% of body weight

Perform 1 OH squat first minute and add an additional OH squat every minute until the required rep numbers cannot be finished anymore in one minute.

Score: number of finished rounds