11.24.15 CROSSFIT WOD IN FEASTERVILLE SOUTHAMPTON HUNTINGTON VALLEY WARMINSTER PA

By November 23, 2015wod

Warm up: 3 rounds CFWU

Strength:  Back squats warm up 10 reps at 65%, 6 reps @ 75% 4 reps @ 85%

3X3 @ 90 % . 20 min cap.

Wod:

15min AMRAP:
21  alt KB Snatches  50/35, 40/30, 35/25
15 Front Rack Lunges 95/75, 65/45, 45/30

9 hand stand Push ups

Cash out: 2000 meter row for time,  ( shoot for sub 8 min)

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