6
Nov
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