9
Dec
12/10/2014: TRAINING FOR FITNESS
CrossFit Deerfield Beach – CrossFit
Warm-up
DYNAMIC WARMUP (No Measure)
12 REPS
– arm circles
– PVC pass through
– 2 tap touches
+
Burgener warm up
+
10 PVC power cleans
Weightlifting
Power Clean (4 sets: power cleans 1-1-1-1 rest 10 sec. )
Metcon
Metcon (Time)
WOD
3 RFT
20 Box jumps 20/24
15 burpees