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03/20/2015: 15.4

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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