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12/12/2014: CHANGE YOUR LIFE….

11
Dec

12/12/2014: CHANGE YOUR LIFE….

 

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

10 REPS

shoulder circles

PVC

wrist warm up

Burpees

invisible Fran

Weightlifting

Shoulder Press (4 sets 3-5 reps of shoulder press/ strict )

Metcon

Metcon (AMRAP – Reps)

3 ROUNDS

Max pull ups in 60 sec.

Rest 30 sec

Max thrusters in 60 sec. 65/95

Rest 30 sec

Max DUBs in 60 sec

Rest 30 sec

Score : total # of reps

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