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