(215) 291-2968 Tuesday - Oct 16, 2018

WOD 041418: CrossCamp, BootFit, It’s All Teamwork…


CrossFit & BootCamp: Teams of 4! For Time: 200 Wall Balls 200 DB Push Press 200 V-Ups 200 KB Swings 200 OHWL 200 Ring Rows 2 people work, 1 person rests, 1 person bike or rows for calories. *bonus, for a every calories rowed remove a second from your time. Barbell Club: Back Squat First

CrossFit & BootCamp:
Teams of 4!
For Time:
200 Wall Balls
200 DB Push Press
200 V-Ups
200 KB Swings
200 OHWL
200 Ring Rows

2 people work, 1 person rests, 1 person bike or rows for calories.
*bonus, for a every calories rowed remove a second from your time.

Barbell Club:
Back Squat First – I know crazy!
1 x 10 @ 65-70% – 1RM

3 – Position Snatch (floor, knee, power)
2 sets @ 65%
3 sets @ 70%

Snatch Pull
2 x 7 @ 90%
3 x 5 @ 90%

Stric Press
3 x 5 @ 7/10 intensity
2 x 3 @ 8/10 intensity

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