5.6.16 CROSSFIT WOD IN FEASTERVILLE SOUTHAMPTON HUNTINGDON VALLEY WARMINSTER PA

By May 5, 2016wod

WARM UP

STRENGTH: FRONT SQUAT FIND 1 RM 20MIN

WOD: (7 minute time cap)
For time-

30 calorie row
30 wall-balls (20/14)
30 burpee

REST 4 MINS (“LIGHT” – ROW, BIKE OR RUN JUST USE TO KEEP WARMED UP)

WOD: (4 minutes)
4 minute AMRAP:
3 clean and jerks (155/105), (135/95), (115/85), (95/65)
6 box jumps (24/20)

CASH OUT: 10 TIRE FLIPS , ROLLER AND LAX BALL WORK

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