(215) 291-2968 Friday - Apr 26, 2019

WOD 032119: Top Gun


CrossFit: Strength: Overhead Squats 7×3 Work up to Heavy Weight Conditioning: 15 Minute AMRAP 15 Hang Power Snatch (95/65) 60 Double Unders (180S, 30SSD) 15 OHS (95/65) 30/21 Cal Row RX+: Same Hybrid: WOD 1: 15 Min AMRAP 3 Booty Complex 3 Boulder Complex 3 SSD Knee Tucks 200m run WOD 2: 15 Alt DB

CrossFit:
Strength:
Overhead Squats
7×3
Work up to Heavy Weight

Conditioning:
15 Minute AMRAP
15 Hang Power Snatch (95/65)
60 Double Unders (180S, 30SSD)
15 OHS (95/65)
30/21 Cal Row

RX+:
Same

Hybrid:
WOD 1:
15 Min AMRAP
3 Booty Complex
3 Boulder Complex
3 SSD Knee Tucks
200m run

WOD 2:
15 Alt DB Snatch
15 FR Squats w/DB

BootCamp:
WOD 1:
Thursday Blow Out
28 Min AMRAP
Infinity Ladder by 1’s Starting at 3!!!!
Booty Complex
Boulder Complex
SSD Knee Tucks

400m Run after every RD!!!!

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