23
Dec
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.