11/18/2014: TOM

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

10 REPS

shoulder circles

wrist warm up

walk the floors

push ups

mountain climbers

squats

lunges

v-ups

pull ups

Metcon

Tom (AMRAP – Rounds and Reps)

25-Minute AMRAP of:

7 Muscle-Ups

11 Thrusters, 155#

14 Toes-To-Bar
155/105 thrusters