wod

11.4.15 CROSSFIT WOD IN FEASTERVILLE SOUTHAMPTON HUNTINGTON VALLEY WARMINSTER PA

By November 3, 2015 No Comments
CFLF# 308 151102
Warm up : 3 rounds CFWU
Strength: 3,2,1 80,85,90 % 1rm back squats
do a warm up of 10 reps at 65% , 8 at 70% and 5 reps at 75%

WOD:
10 min 2 Squat snatches 85% 1RM – EMOM 20 meter shuttle run
rest 4 mins
TABATA : 30sec/15 secs – Bike, Row, DU’s,
cash out: Stretch !!!!!!

 

 

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