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

WOD 092419: Sunday Wind Gusts and Sore Legs.


CrossFit: Strength: Pause Front Squats (3) 8-10 x @ 50-60% Then Front Squats (5) 5 x @ 70-75% Conditioning: 8:00 AMRAP 9 Thrusters (95/65#) 35 Double-Unders RX+: 8:00 AMRAP 9 Thrusters (115/75#) 35 UB Double-Unders BootCamp: WOD 1: 5-10-15-20-25-20-15-5 Thrusters Slider Wipers Explosive Rows Alt Plyo Step Ups Plate Jacks

CrossFit:
Strength:
Pause Front Squats
(3) 8-10 x @ 50-60%
Then
Front Squats
(5) 5 x @ 70-75%

Conditioning:
8:00 AMRAP
9 Thrusters (95/65#)
35 Double-Unders

RX+:
8:00 AMRAP
9 Thrusters (115/75#)
35 UB Double-Unders

BootCamp:
WOD 1:
5-10-15-20-25-20-15-5
Thrusters
Slider Wipers
Explosive Rows
Alt Plyo Step Ups
Plate Jacks

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