21
Dec
12/22/2014
CrossFit Deerfield Beach – CrossFit
Warm-up
DYNAMIC WARMUP (No Measure)
10 REPS
– arm circles
– PVC pass through
– wrist warm up
– toes touches
– sit ups,
Skill Work
3 rounds:
– 1 Turkish get up
– 5 alternating pistol squats each leg
– 10 box jumps
Metcon
Metcon (AMRAP – Reps)
5 ROUNDS
In 2 minutes do
3 Hang cleans 95/135
6 shoulder to OH
9 front squats
For the remaining time do Burpees
Rest 2 minutes
Score: # of Burpees
