06/26/2015

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

10 arm circles

10 PVC pass through

10 OH lunges

1 PVC snatch balance plus 3 OH squats (10x),

Burgener snatch warm up

Weightlifting

Squat Snatch (12 MIN EMOM – 1 Snatch)

increase

Metcon

Metcon (Time)

WOD

5 RFT

5 Power snatch 75/115

10 OH lunges 75/115

30 DUBs