15
Dec
12/16/2014
CrossFit Deerfield Beach – CrossFit
Warm-up
DYNAMIC WARMUP (No Measure)
10 REPS
– arm circles
– wrist warm up
– PVC pass through
– OH squat
– snatch balance
– Burgener warm up
Skill Work
Skill: 5 sets of 3 position snatch— rest 1 minute
Metcon
CrossFit Games Open 12.5 (AMRAP – Rounds and Reps)
Complete AMRAP in 7 minutes of:
3 Thrusters
3 Chest-To-Bar Pull-ups
6 Thrusters
6 Chest-To-Bar Pull-ups
9 Thrusters
9 Chest-To-Bar Pull-ups
12 Thrusters
12 Chest-To-Bar Pull-ups
15 Thrusters
15 Chest-To-Bar Pull-ups
18 Thrusters
18 Chest-To-Bar Pull-ups
21 Thrusters
21 Chest-To-Bar Pull-ups
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
#95/65 RX
Scaled: #90/55 + regular pullups