(215) 291-2968 Friday - May 24, 2019

WOD 092218: We Are Community Strong.


CrossFit: For Time 10 RFT Relay (5 rounds each) 20 Sit Ups 15 DB Thrusters (45/25#) 10 DB Burpees 1 Rope Climb BootCamp: Half & Half 25 min AMRAP 1200m Bike 30 Wall Balls 30 Eiffel Towers 100m Banded Partner Sprint 400m Run 30 Arnold Press 30 Sprinter Sit ups 100m Banded Partner Sprint 400m

CrossFit:
For Time
10 RFT Relay (5 rounds each)
20 Sit Ups
15 DB Thrusters (45/25#)
10 DB Burpees
1 Rope Climb

BootCamp:
Half & Half
25 min AMRAP
1200m Bike
30 Wall Balls
30 Eiffel Towers
100m Banded Partner Sprint
400m Run
30 Arnold Press
30 Sprinter Sit ups
100m Banded Partner Sprint
400m Row
30 Clean Lunges
30 Plate Chops
100m Banded Partner Sprint

Barbell Class:
Snatch
Build up to a heavy Single – then
(2) 1 x @ 80%, 1 x @ 85%, 1 x @ 90% – of the days best
* No more than 20 Minutes

Clean & Jerk
Build up to a heavy 1+1 – then
(2) 1+1 x @ 70%, 1+1 x @ 75%, 1+1 x @ 80% – of the days best
* No more than 20 Minutes

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