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02/13/2015

12
Feb

02/13/2015

 

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

10 REPS

– arm circles

– wrist warm up

– PVC pass through

– PVC OH squats

– 5 PVC Bar complex

Weightlifting

Front Squat (60%/3, 70%/3, 80%/3, 85%/2, 80%/3)

Metcon

Metcon (Weight)

BB complex:

Thruster

Push Press

Push Jerk

Split Jerk

1-1-1-1-1-1-1

all 4 movements are considered one rep and performed unbroken. weight can be consistent or add weight each rep.

score: total # lifted, add all 7 reps

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