02/04/2015

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

10 REPS of

– arm circles

– wrist warm up

– squats

– box step up

– dips on the box

– 5 Burpees

STRENGTH:

Strict pull-ups (10x 2) weighted strict pull-ups , or strict pull-ups or bent over DB rows

Metcon

Metcon (Time)

WOD

30 MB cleans 14/20

30 ring dips

30 MB cleans

30 box jumps

30 MB cleans

30 Burpees

30 MB cleans