18
Jan
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