wod

11.3.15 CROSSFIT WOD IN FEASTERVILLE SOUTHAMPTON HUNTINGTON VALLEY WARMINSTER PA

By November 2, 2015 No Comments

Warm up

Strength: 3,2,1 80,85,90 % 1rm Dead Lifts

do a warm up of 10 reps at 65% , 8 at 70% and 5 reps at 75%

Wod: 20  min AMRAP

2 muscle ups –  sub 3 pull ups/3 dips

4 wall walks

6 KB clean and press 50/35, 40/25, 35/20

cash out: 10 meter sled pushes 250/150 total 100 meters.

Our Partners

  • crossfitjournal
  • advocate
  • tough