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