03/16/2015: burpee pullup

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

10 REPS

– arm circles

– wrist warm up

– push ups

– squat jumps

– sit ups

– 5 burpees

Weightlifting

Bench Press ( 60%/3, 70%/3,80%/3, (85%/3)4)

Metcon

Metcon (AMRAP – Rounds and Reps)

WOD

15 min AMRAP

10 G2OH DB 25/35

100 m run

10 burpee pull-ups

100 m run