3.22.16 CROSSFIT WOD IN FEASTERVILLE SOUTHAMPTON HUNTINGDON VALLEY WARMINSTER PA

By March 22, 2016wod

Dynamic Warmup
Strength: 8 min EMOM – 4 Deadlifts – 2 Power Cleans @ 55% of 1RM – Must complete complex without putting bar down – If athlete fails complex 4 Burpee Penalty
WOD: 5 Rounds


12 KB Swings (50/35)
9 Cal Row or Airdyne
6 Power Snatches (95/75)
200m Run

Cashout: 10x300m Row 2:1 Work to rest Ratio (Example: If it takes 1 Min to row 300m rest for 30secs before next set – Half the amount of time it takes to complete the row – Can also perform 2:1 on airdyne 1 min Max Effort 30 secs rest

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