12/18/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

Toe Touches

PVC Pass Throughs

PVC Windmills

PVC Front Squats

PVC Push Press

Kips

Ring Rows

Strength

Push Press (12:00 – 3 Sets of 8 Reps)

*Perform sets at 3 different weights, bilding to a moderate load. I.e. – 55/75/95 for females and 75/115/135 for males.*

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups