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)