3
Feb
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