02/03/2015: sign up today!!!!

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

10 REPS

– arm circles

– wrist warm up

– squats

– box step up

– dips on the box

– 5 Burpees

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

10 DL 195/275

20 weighted sit-ups 25/35