06/24/2015

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

10 arm circles

10 PVC pass through

10 PVC thrusters

10 PVC OH lunges

10 push ups

10 light KB swings

Weightlifting

Back Squat (5/65%, 4/75%, 3/85%, 2/90% 1/95%, 2/95%)

Metcon

Metcon (AMRAP – Rounds and Reps)

WOD

15 min AMRAP

200 m MB run

15 WB 14/20

15 KB swings 55/70