02/24/2015: USE YOUR FITNESS!!

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

10 REPS

– arm circles

– wrist warm up

– PVC pass throughs

– 10 thrusters

– 10 pvc power cleans

– sit ups

– superman

Metcon

Metcon (Time)

WOD:

50 DL 80/115

50 walking lunges

40 back squats 80/115

40 T2B

30 power clean 80/115

30 burpee box jumps

20 thrusters 80/115

20 dubs

10 OH squats 80/115

10 split jumps (each leg)