(215) 291-2968 Tuesday - May 21, 2019

WOD 050919: Push, Pull, Drag…


CrossFit: Strength: Back Squats Take 18 Minutes to work up to a heavy 5RM Conditioning: 9:00 AMRAP Ascending by 3’s Box Jumps (24/20″) KB Swings (24/16kg) Optional Cash Out: (5) 2x seated box jumps RX+: Same Hybrid: WOD 1: Same BootCamp: WOD 1: 2 mins MAX Max Burpee 1min Rest 5min AMRAP 5 T2B 10

CrossFit:
Strength:
Back Squats
Take 18 Minutes to work up to a heavy 5RM

Conditioning:
9:00 AMRAP
Ascending by 3’s
Box Jumps (24/20″)
KB Swings (24/16kg)

Optional Cash Out:
(5) 2x seated box jumps

RX+:
Same

Hybrid:
WOD 1:
Same

BootCamp:
WOD 1:
2 mins MAX
Max Burpee
1min Rest
5min AMRAP
5 T2B
10 Jump Squats
1min Rest

2 mins MAX
CAL Bike
1min rest
5min AMRAP
10 Plank Push Drag
10 Thruster
1min Rest

2 mins MAX
Clean Lunges
1min Rest
5min AMRAP
20 Wtd Speed Skater
10 Up and Over Ball Slams

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