09/29/2014: GET MONDAY STARTED RIGHT!

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

10 of:
-arm circles
-PVC pass throughs
-2 tap bend overs
-banded good mornings
-banded squats
– PVC clean and jerks

Metcon

Metcon (Time)

7 RFT
10 Burpees
10 clean and jerks 95/135
10 Back squats 95/135
35 min cap