wod

11.9.15 CROSSFIT WOD IN FEASTERVILLE SOUTHAMPTON HUNTINGTON VALLEY WARMINSTER PA

By November 8, 2015 No Comments
CFLF# 314
Warm up
Strength:
Dead lifts: warm up with sets of 10-65, 6-70, 4-75 %
Then 3,2,1 @ 85,90,95 % 1 rm

13. 4 WOD
AMRAP 7 min
3 Clean and Jerk (135/95,115/75,95/65)
3 T2B
6 Clean and Jerk (135/95, 115/75, 95/65)
6 T2B
9,9,12,12,15,15?.

Rest 3 min

EMOM 8
3 Back Squats @ 85% Max

 

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