11.23.15 CROSSFIT WOD IN FEASTERVILLE SOUTHAMPTON HUNTINGTON VALLEY WARMINSTER PA

By November 23, 2015wod

Warm up: dynamic
Strength: Strict Press ? warm up 10 reps at 65%, 6 reps @ 75% 4 rep @ 85%
3X3 @ 90 % . 20 min cap.


5 Rounds of:
200m Run/row, 8 Pull ups , 8 V Ups , 8 Squats, 8 Knees to Elbows
15 min time limit
Rest 3 mins
10 min AMRAP :
8 toe to bar
8 Mountain climbers 1+1=1
8 dead lifts 135/95, 115/75, 95/65
8 box jumps 20/24
Cash out : Foam Roller

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