9
Jun
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)