11.25.15 CROSSFIT WOD IN FEASTERVILLE SOUTHAMPTON HUNTINGTON VALLEY WARMINSTER PA

By November 24, 2015wod

Warm up :  Dynamic

Strength: DeadLifts   warm up 10 reps at 65%, 6 reps @ 75% 4 rep @ 85%

3X3  @ 90 % . 20 min cap.

9 MIN EMOM

MIN 1.4,7 – 5 FRONT SQUATS  95/65, 75/55, 65/45

MIN2, 5,8 –  5 PUSH PRESS 95/65, 75/55, 65/45

MIN 3,6,9  – 5  THRUSTERS 95/65, 75/55, 65/45

Rest  5 mins

2 rounds – 500 row, 50 tuck jumps , 40 squats, 30 HR  push ups, 20 swings (American) , 10 pull ups, 50 DU’s

Remaining time: coaches choice

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