4.21.17 CROSSFIT WOD IN BENSALEM,FEASTERVILLE, SOUTHAMPTON, HUNTINGDON VALLEY AND WARMINSTER PA

By April 19, 2017wod

Warm up

Strength: Squat snatch 10@55, 6@65 ,4@75, 3×1 @ 90%

WOD: (12 minute time cap)
4 rounds for time-
6 overhead squats 135/95, 95/65, 65/45
8 box jumps 24/20
10 chest to bar pull-ups

rest 4 mins

10 min Amrap
150 meter row
200 meter run
5 burpee between movements

Cash out: 15 tire flips , 15 sled pushes length of turf

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