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

WOD 072717: Rollin In The Deep…


CrossFit: Strength: 10 Minute EMOM 3 Front Squats @ 65% of Front Squat 6 Back Squats @ 65% of Front Squat Conditioning: 6 Min AMRAP 27 Cal Row 21 Power Cleans (95/65) 15 Burpees (24/20) 2 Minutes Rest 6 Min AMRAP 15 Cal AD 21 Power Cleans (95/65) 27 Burpees (24/20) RX+ 6 Min AMRAP

CrossFit:
Strength:
10 Minute EMOM
3 Front Squats @ 65% of Front Squat
6 Back Squats @ 65% of Front Squat

Conditioning:
6 Min AMRAP
27 Cal Row
21 Power Cleans (95/65)
15 Burpees (24/20)
2 Minutes Rest
6 Min AMRAP
15 Cal AD
21 Power Cleans (95/65)
27 Burpees (24/20)

RX+
6 Min AMRAP
27 Cal Row
21 Power Cleans (135/95)
15 Burpee Box Jumps (24/20)
2 Minutes Rest
6 Min AMRAP
15 AD
21 Power Cleans (135/95)
27 Burpee Box Jumps (24/20)

BootCamp:
WOD 1:
12 Minute AMRAP
Ladder Up by 1,2,3
1 Wall Climb
2 Speed Skaters
3 Inch Worm Pushups
*1 Rope Climb after Each Round

WOD 2:
6 Minute AMRAP
5 DB Thrusters
10 OHWL (1,2,3..)
20 Scissor Kicks (1,2,3…)

Cashout:
3 Rounds
1 Minute Plank
30 Sec Rest

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo