19
Mar
03/20/2015: 15.4
CrossFit Deerfield Beach – CrossFit
Warm-up
DYNAMIC WARMUP (No Measure)
10 REPS
– shoulder circles
– wrist warm up
– 5 WTF
– 10 PVC pass through
– 10 OH squats
– 10 lunges
– 10 push ups
5 T2B
Weightlifting
Front Squat
Every 2 minutes for 10 minutes (5sets) perform front squats
6 reps 65%
4 reps 75%
2 reps 80%
2 reps 85%
1 rep 90%
than max unbroken front squats at 80%
Metcon
Metcon (Time)
WOD
9 OH squats 95/135
18 T2B
6 OH squats
12 T2B
3 OH squats
6 T2B
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