7.15.15 CROSSFIT WOD IN BENSALEM FEASTERVILLE SOUTHAMPTON PA

By July 15, 2015wod

Dynamic Warmup

Skill Work/Strength: Squat Clean 12 Min Emom
Minutes (1-3) 5 Reps at 45% of 1RM
Minutes (4-6) 3 Reps at 60% of 1RM

Minutes (6-12) Heavy Singles (Add weight according to your comfort level. Try to reach 1RM if possible)

WOD:
12 Min AMRAP
9 Front Rack Lunges 95/65
15 Pullups
21 Hang Power Cleans 95/65

Cashout: 10 x 50M Sprints with 30 Sec Rest

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