6.9.15 CrossFit WOD in Feasterville Southampton PA

By June 9, 2015 No Comments

Warmup- Dynamic shoulders

Strength- Strict  Press- Find 1RM

WOD- “joker”

150 wallballs  20/14 with 3 power snatch @ ADV: 135/95lbs  INT: 115/ 75LBS  every minute on the minute

Nov :  75 Wall Balls 20/ 14  and Sub Snatches for Clean and Jerk With Bar or KB,  use a weight that challenges  you but allows you to keep good form

Cashout-hanging Knee raises- tabata

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