18
Dec
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