30
Nov
12/01/2014: LAST MONTH OF 2014! START STRONG!
CrossFit Deerfield Beach – CrossFit
Warm-up
DYNAMIC WARMUP (No Measure)
10 REPS
– arm circles
– PVC pass through
– wrist warm up
– PVC Burgener warm up
Split jerk instructions and warm up
– 10 clean and jerk with BB
Weightlifting
Split Jerk (5 X 3 @ 75%)
Metcon (Time)
WOD
3 RFT
10 OH squats 95/135 RX 105/155 RX+
50 DUBs (150 singles)