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

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