12
Dec
12/13/2017
CrossFit Deerfield Beach – CrossFit
Warm Up
Warm-up (No Measure)
Arm Circles
Toe Touches
PVC Pass Through
Invisible Fran with PVC
Strength
Split Jerk (6 Sets:)
1 x 5 @ 50% of 1RM
1 x 5 @ 60%
1 x 3 @ 75%
1 x 2 @ 85%
3 x 1 @ 90%
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
5 Thrusters 95/135
5 Pull-ups
5 Burpees