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

WOD 110118: Pushing Right Into November.


CrossFit: Strength: Bench Press Warmup to 70% Then 5×5 at 80% Conditioning: 12 Minute AMRAP Ladder Up by 3 3 Cal Row/Bike 3 Pushups 3 Power Clean & Jerk (115/80) RX+: Power Clean & Jerk (135/95) Hybrid: WOD 1: 15 Min AMRAP 50ft Seal walk 10 DB Burpees 30 Speed Skaters 200m Ski Erg WOD

CrossFit:
Strength:
Bench Press
Warmup to 70%
Then
5×5 at 80%

Conditioning:
12 Minute AMRAP
Ladder Up by 3
3 Cal Row/Bike
3 Pushups
3 Power Clean & Jerk (115/80)

RX+:
Power Clean & Jerk (135/95)

Hybrid:
WOD 1:
15 Min AMRAP
50ft Seal walk
10 DB Burpees
30 Speed Skaters
200m Ski Erg

WOD 2:
Use Dumbbells for Clean + Jerks

BootCamp:
WOD 1:
3rds
90w:30r
Plate Push
Man Makers
Sit up Press + Twist
Ski Erg
1 min Rest btwn Rds

Cashout:
Stretch

Skills Class:
Beginner Toes 2 Bar + Lat Strength

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