06/10/2015

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

150 m row

10 arm circles

10 PVC pass through

10 PVC OH squat,

bear crawl

10 reverse lunges

10 push ups

Weightlifting

Back Squat (3-2-1)

15 minutes to work up to a heavy single

Metcon

Metcon (AMRAP – Rounds and Reps)

WOD

20 min AMRAP

6 Front Squats (from the floor, 105/155)

100m OH KB Carry (25/35)

20 Wall Balls (14/20)