(215) 291-2968 Monday - Feb 18, 2019

082518: Saturday Smack Down.


CrossFit: Teams of Two AMRAP City 2 Rounds Through, 3:00 AMRAPS :30 rest between each station – grab scores in the rest 3:00 AMRAP D-Balls Clean Over Boxes (48″/40″) both partners work, you go I go you go I go… 3:00 AMRAP Max Calories on Ski Erg one person works/one rests, swtich as needed 3:00

CrossFit:
Teams of Two
AMRAP City
2 Rounds Through, 3:00 AMRAPS
:30 rest between each station – grab scores in the rest
3:00 AMRAP
D-Balls Clean Over Boxes (48″/40″)
both partners work, you go I go you go I go…
3:00 AMRAP
Max Calories on Ski Erg
one person works/one rests, swtich as needed
3:00 AMRAP
10 Thrusters (95/65#)
10 Pull Ups
one person works/one rests, swtich as needed
3:00 AMRAP
Max Meters on Rower
one person works/one rests, swtich as needed
3:00 AMRAP
100 Meter Sprint
Max Goblet Squats (24/16kg)
one person works/one squats, tag and switch

BootCamp:
2 Rds
2 Minute Stations – 30s Btwn Stations
Alt Partner Push Ups
Sled Pushes
Partner Med Ball Sit ups
Cal Row + Plank Hold
Push Press + Boat Pose hold
Collect Scores after 1 Rd and Reset

$$$$$
Partner Banded Sprints 5x50m Each
CN – Heaviest bands only

Barbell Class:
Cleam + Front Squat + Jerk
work to a heavy 1+1+1

Snatch Deadlift + High Hang Snatch + Snatch
work to a heavy 1+1+1

Halting Clean Deadlift
(5) 5 x @ AHAP

Back Squat
(5) 5 x @ AHAP

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