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

WOD 110418: Sunz Up Bunz Up!


CrossFit: Strength: Front Squats Warmup to 70% Then 5×5 at 80% Conditioning: 15 Minute AMRAP 7 Power Cleans (135/95) 7 Burpees 200m Run RX+: Same BootCamp: WOD 1: 20 Min AMRAP 10 Arnold Press 10 S.L. T2B 10 Box Jumps 200m Run WOD 2: $$$ 2-3rds $$$ 10-12 Lat Pull Over 12-20 Banded Pause Lat

CrossFit:
Strength:
Front Squats
Warmup to 70%
Then
5×5 at 80%

Conditioning:
15 Minute AMRAP
7 Power Cleans (135/95)
7 Burpees
200m Run

RX+:
Same

BootCamp:
WOD 1:
20 Min AMRAP
10 Arnold Press
10 S.L. T2B
10 Box Jumps
200m Run

WOD 2:
$$$ 2-3rds $$$
10-12 Lat Pull Over
12-20 Banded Pause Lat Pull Down
20/20 Banded Oblique Twist

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