03/06/2015: 15.2 !!!!!!!

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

10 REPS

– arm circles

– wrist warmup

– toe touches

– banded good mornings

– PVC pass through

– PVC OH squat

– cheerleader lunges

– push ups

– sit ups

– 200m row

Weightlifting

Front Squat (60%/5, 70%/5,(80%/5)4)

Metcon

Metcon (Time)

WOD

buy in 1000m row

21-15-9

DL 155/225

T2B

WB 14/20

cash out 1000m row