[email protected] | 905 SE 1st Way, Deerfield Beach, FL

06/08/2105

7
Jun

06/08/2105

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

10 arm circles

10 wrist warm up

10 toes touches, squats

10 PVC push jerks

10 PVC split jerks

10 PVC HPC

Weightlifting

Shoulder Press (3-2-1)

Metcon

Metcon (AMRAP – Reps)

WOD

8 min AMRAP

Push/split jerk 80/115

each time you break the PJ, perform 50 DUBs (100 single)

rest 4 mins

8 min AMRAP

HPC 135/205

each time you break HPC, perform 30 BW squats

score: press and clean reps

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