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

WOD 071418: Team Day


CrossFit: Teams of 2 For Time 800m Run 50/35 Cal Row 800m Run 30 Power Snatches (115/80) 800m Run 10 Rope Climbs (no rope climbs? Sub 30 strict Pullups) 800m Run One Person works one person rests switch as needed Both people run BootCamp: 30min AMRAP Teams of Two : Alternate Exercises A) 10 Pull

CrossFit:
Teams of 2
For Time
800m Run
50/35 Cal Row
800m Run
30 Power Snatches (115/80)
800m Run
10 Rope Climbs
(no rope climbs? Sub 30 strict Pullups)
800m Run

One Person works one person rests
switch as needed

Both people run

BootCamp:
30min AMRAP
Teams of Two : Alternate Exercises
A) 10 Pull ups
10 Medball Cleans
10 V Ups
B) 15 Push Press
16 Reverse Lunges
20 Plank Jacks
C) 100m Slamball run

Barbell:
Snatch
(5) 1 x @ 75%

Clean & Jerk
(5) (1 + 1) @ 75%

Back Squat
(1) 1 x @ 90%
(1) 1 x @ 93%
(1) 1 x @ 95%
do plenty of warm up sets to get to these numbers

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