06/19/2015

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

10 REPS

– arm circles

– PVC pass through

– PVC thruster

– cheerleader lunge

– push ups

– push

– split jerks,

Weightlifting

Clean and Jerk (15 minutes build to a heavy clean and jerk)

Metcon

Metcon (AMRAP – Reps)

WOD

3 sets for max reps

1 minute of Ground to Overhead 95/135

rest 3 minutes

score: G2OH reps