12/19/2014

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

12 REPS

– arm circles

– wrist warm up

– PVC pass through

– toes touches

– OH squats

– cheerleader lunges

– Burgener warm up

– 3 reps of BB complex with PVC

Metcon

Metcon (Time)

WOD

3 RFT

400 m run

– Do the following BB complex 3 times #95/135

3 Hang Power Cleans

2 alternating reverse lunges ( one per leg)

1 shoulder to OH

– all six moves MUST be done without putting the bar down

20 min cap