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

By August 10, 2016wod

warm up:

Strength: strict press 1 x 10 @ 50 , 1 x 10 @ 60 % then 3×3@70%, 3×2@75%, 3×2 @80%

8 Min AMRAPs

AMRAP #1:

12x Power snatch (115#, 75#)
9x Lateral Hop Over Bar
6x OH Squat (115#, 75#)
Rest 3 minutes, then …

AMRAP 2:

12x KB Swings (53#, 44#)
9x Alt. Lunge Jumps
6x Toes-2-Bar

cash out : stretch and mobility

Our Partners

  • crossfitjournal
  • advocate
  • tough