23
Jun
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