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