12/24/2014

CrossFit Deerfield Beach – CrossFit

Warm-up

CFDFB WARMUP (No Measure)

Metcon

12 days of XMAS (Time)

12 days of Christmas

1 thruster 95/135

2 cleans / any style 95/135

3 MUs or WTW

4 Hand Release Pushups

5 DB snatches each arm 25/35

6 pull ups

7 T2B

8 KB swings 55/70

9 Box jumps 20/24

10 Burpees

11 shoulder to OH

12 man makers 25/35

MAN MAKER : Plank position , hands on DBs , perform renegade row on each arm, perform 1 push up, jump feet in , perform full clean and finish with one OH press.