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12/22/2014

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

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