(215) 291-2968 Tuesday - Dec 11, 2018

WOD 121414: Walking on Walls!


CROSSFIT Strength Bench Press 5@50% 5@60% 5@75% 5@80% 5+@85% WOD For Time: 30-24-18-12-6 KB Swings (24/16kg) KB Racked Lunges (24/16kg) (1,2,3…) *3 Wall Climbs after every round.   BARBELL A. Snatch – HS or 85% B. C&J – 4 singles @ 85% C. RDL/Stiff leg DL 5 x 3   BOOTCAMP WOD 1 12 min

CROSSFIT

Strength

Bench Press

5@50%

5@60%

5@75%

5@80%

5+@85%

WOD

For Time:

30-24-18-12-6

KB Swings (24/16kg)

KB Racked Lunges (24/16kg) (1,2,3…)

*3 Wall Climbs after every round.

 

BARBELL

A. Snatch – HS or 85%
B. C&J – 4 singles @ 85%
C. RDL/Stiff leg DL 5 x 3

 

BOOTCAMP

WOD 1

12 min AMRAP

10 Jumpies/Squat Jumps

8 Walk Outs

6/6 T Spine Rolls

WOD 2

12 min AMRAP

10 GTOH

10/10 Russian Twists

10 DB “Skull Crushers

 

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