21
Jun
06/22/2015
CrossFit Deerfield Beach – CrossFit
Warm-up
DYNAMIC WARMUP (No Measure)
10 REPS
– arm circles
– wrist warm up
– PVC pass through
– cheerleader lunges
– push ups
– mountain climbers
Burgener warm up
Weightlifting
Shoulder Press (every 2 mins for 12 minutes 4-6 strict press)
Metcon
Metcon (Time)
WOD
3 RFT
7 bar muscle ups
7 clean and jerks 145/205