(215) 291-2968 Tuesday - Nov 20, 2018

WOD 090818: The Local.


CrossFit: Teams of Two “Barbara” 5RFT 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Squats *Every 5:00 the team runs 200 Meters BootCamp: 30 minute amrap 100 Slam Ball Cluster 100 Sprinter Sit ups 100 Push Press 100 Box jumps 100 Plank Ups Partner Banded Sprint Between Movements 1 Works- 1 Rests –

CrossFit:
Teams of Two
“Barbara”
5RFT
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
*Every 5:00 the team runs 200 Meters

BootCamp:
30 minute amrap
100 Slam Ball Cluster
100 Sprinter Sit ups
100 Push Press
100 Box jumps
100 Plank Ups

Partner Banded Sprint Between Movements
1 Works- 1 Rests – Switch as needed

Barbell Class:
Snatch
Build up to a heavy Single – then
(2) 1 x @ 80%, 1 x @ 85%, 1 x @ 90% – of the days best
* No more than 20 Minutes

Clean & Jerk
Build up to a heavy 1+1 – then
(2) 1+1 x @ 70%, 1+1 x @ 75%, 1+1 x @ 80% – of the days best
* No more than 20 Minutes

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo