11.18.15 CROSSFIT WOD IN FEASTERVILLE SOUTHAMPTON HUNTINGTON VALLEY WARMINSTER PA

By November 18, 2015wod

Warm up: 2 rounds CFWU , Sally
Strength: Dead Lifts . 10 reps at 65%, 6 reps 75%, 3 @ 80%
3,2,1, 95,95,100+% of 1RM. (15 mins)


18 min AMRAP 95/65, 75/55, 55/45
7 hang Power snatches
7 front Squats
7 hang power cleans
7 shoulders to overhead
rest 3 mins (AS SOON AS YOU FINISH THE WOD YOUR REST PERIOD BEGINS)
1000 METER ROW – TRY FOR A SUB 8:00 MIN TIME.

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