1
Dec
12/02/2014: ARMS BEND THE POWER ENDS….
CrossFit Deerfield Beach – CrossFit
Warm-up
DYNAMIC WARMUP (No Measure)
12 REPS
– arm circles
– PVC pass through
– wrist warm up
– push ups
– thrusters
– PVC clean and jerks
– 5 pull ups
Metcon
Metcon (Time)
10 rds
1 clean and jerk 105/155RX 125/185RX+
6 push ups
9 pull-ups
12 WBs 14/20
30 min cap