2.9.16 CROSSFIT WOD IN FEASTERVILLE SOUTHAMPTON HUNTINGTON VALLEY WARMINSTER PA

By February 11, 2016wod
160209
Dynamic Warmup
Skill/Strength: Snatch Balance – 5×3 Reps @ 45%, 3×2 Reps@ 75%, Establish 1RM
10 min Double under skill work
WOD: 12 Min AMRAP

3 Touch and Go Squat Snatches (95/75) – If athlete fails 3 touch and go 5 Burpee Penalty
5 Thrusters (95/75)
7 Hang Power Cleans (95/75)
9 Box Jumps (24/20)
Cashout: 50 Band Pull-Aparts, 5×5 Tire Flips, 2 Min Max Effort Plank Hold

 

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