11/07/2014: WALL WALKS

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

10 REPS

arm circles

PVC pass through

walk the floors

lunges

squats

snatch balance

Burgener warm up PVC

Weightlifting

Back Squat (15 min to find 1RM)

Metcon

Metcon (Time)

3 RFT

5 WTW — walk the wall

10 squat snatches 65/95

10 lunges (total) with BB on the back, in place

200 m run