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

WOD 041419: Swinging Into Monday


CrossFit: Strength: Split/ Push Jerks 6×2 Working Up to heavy 2 Reps for the day Conditioning: 21-15-9 KB Swings (32/24) Box Jump Overs (24/20) Front Squats (135/95) RX+: (165/110#) BootCamp: WOD 1: RACE AGAINST THE CLOCK 4 Mins to Complete A1 400m Run 25 Wall Balls B1 500m Row 30 Push Press C1 1200m Bike

CrossFit:
Strength:
Split/ Push Jerks
6×2
Working Up to heavy 2 Reps for the day

Conditioning:
21-15-9
KB Swings (32/24)
Box Jump Overs (24/20)
Front Squats (135/95)

RX+:
(165/110#)

BootCamp:
WOD 1:
RACE AGAINST THE CLOCK
4 Mins to Complete
A1
400m Run
25 Wall Balls
B1
500m Row
30 Push Press
C1
1200m Bike
25 Box Jump

Complete all three 1’s before moving on to 2’s
At 4mins move on to next one…

A2
400m Run
40 Air Squats
B2
500m Row
20 DB Snatch
C2
1200m Bike
20 Burpees

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