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09/17/2014: PICK UP HEAVY SH….!

16
Sep

09/17/2014: PICK UP HEAVY SH….!

 

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

12 of:
– arm circles
– toes touches
– 2 tap bend over
– sit ups
– v-ups
– push ups
– Burpees

Weightlifting

Power Clean (15 mins to build to a 1 RM power clean )

Metcon

Metcon (Time)

50 dubs buy in
then:
21-15-9
DL 225/155
Push-up with a twist

**Rx = push up position, do one push-up (chest has to touch the floor) than jump both feet in toward the hands,

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