30
Mar
03/31/2015
CrossFit Deerfield Beach – CrossFit
Warm-up
DYNAMIC WARMUP (No Measure)
10 arm circles
10 PVC pass throughs
THEN:
10-8-6-4-2
– PVC HP snatches
– high knee run across the gym
– PVC OH squats
Weightlifting
Overhead Squat (5 X 3)
5 sets of
3 reps of unbroken OH squats
rest as needed, add weight
Metcon
Metcon (AMRAP – Rounds and Reps)
WOD
10 min AMRAP
3 HP snatches 95/135
6 OH squats 95/135
9 burpees over the bar
12 pull ups