(215) 291-2968 Saturday - Dec 16, 2017

WOD 080317: Heavy Metal…


CrossFit: Strength: Deadlift 8×3 First 4 Sets 35%, 45%, 55%, 65% Last 4 Sets work up to Heavy 3 Conditioning: For Time 15-12-9-6-3 Deadlifts (185/125) Cal Row/Cal AD 30 Double Unders after Each Round 90 S, 15 SSD RX+: For Time 15-12-9-6-3 Deadlifts (225/155) Cal Row/Cal AD 30 Double Unders after Each Round 90 S,

CrossFit:

Strength:
Deadlift
8×3
First 4 Sets 35%, 45%, 55%, 65%
Last 4 Sets work up to Heavy 3

Conditioning:
For Time
15-12-9-6-3
Deadlifts (185/125)
Cal Row/Cal AD
30 Double Unders after Each Round
90 S, 15 SSD

RX+:
For Time
15-12-9-6-3
Deadlifts (225/155)
Cal Row/Cal AD
30 Double Unders after Each Round
90 S, 15 SSD

BootCamp:

WOD 1:
4 RFT
10 Ring Rows
30 Jumping Squats
10 DB Thrusters (30/20)

30 Sec Hollow Hold
After Each Round

*20 Minute Cap

WOD 2:
10 Minute AMRAP
15 Bent Over Rows
15 Box Jump Overs (20)
10 Cal Row

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demo demo demo demo demo demo demo demo demo demo