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

WOD 120317: Into The Pain Cave!


CrossFit: Strength: Super Set! A) Back Squats 5@50% 5×10@ 60% B) Back Rack Reverse Lunges (AHAP) 5×10 (Lunges will come from the floor) Conditioning: 4 RFT 20 Cal Bike / 25 Cal Row 15 HSPUs 10 Front Squats (135/95) RX+: 20 Cal Bike / 25 Cal Row 15 HSPUs 10 Front Squats (185/125) BootCamp: WOD

CrossFit:
Strength:
Super Set!
A) Back Squats
5@50%
5×10@ 60%

B) Back Rack Reverse Lunges (AHAP)
5×10
(Lunges will come from the floor)

Conditioning:
4 RFT
20 Cal Bike / 25 Cal Row
15 HSPUs
10 Front Squats (135/95)

RX+:
20 Cal Bike / 25 Cal Row
15 HSPUs
10 Front Squats (185/125)

BootCamp:
WOD 1:
12 Minute AMRAP – laddering up by 4’s
A) Rotational Slams
B) Sumo Dumbbell Rows
C) Plank Knee Touches

WOD 2:
For Time:
1 Mile Run/2K Row/2400 Meter Bike
– Rest 2 Minutes –
1 Mile Run/2K Row/2400 Meter Bike

CashOut:
3-4 Rounds
16 X-Sit Ups
20 Hollow Rocks

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