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