wod

1.20.16 CROSSFIT WOD IN FEASTERVILLE SOUTHAMPTON HUNTINGTON VALLEY WARMINSTER PA

By January 19, 2016 No Comments
CFLF#20
WARM UP: 2 X’S CFWU
STRENGTH: strength: SQUAT CLEANS , 10 @ 50%, 6@ 60%, 4 @65% then 5X5 @ 75%1rm
EMOM 16 (TWO PART WOD)

Wod 1 : Sprint
400 meter run
40 Squats
30 sit ups
20 push up
10 Pull ups
Rest 2 min
WOD 2:
EMOM for 16 min
Odd mins 10 K2E
Even mins 6 hang cleans 95/65

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