(215) 291-2968 Wednesday - Feb 20, 2019

WOD 122417: Twas The Night Before Christmas…


CrossFit: Strength: Speed Front Squats 5@60% 5@70% 3×10@75% Conditioning: 3 RFT 10 DB Power Cleans (50/35) 15 Cal Bike/20 Cal Row 20 Burpees 1 Minute Rest After Each Round RX+: 3 RFT 10 DB Squat Cleans (50/35) 15 Cal Bike/20 Cal Row 20 Burpees 1 Minute Rest After Each Round Cashout: 3 RNFT 10 Strict

CrossFit:
Strength:
Speed Front Squats
5@60%
5@70%
3×10@75%

Conditioning:
3 RFT
10 DB Power Cleans (50/35)
15 Cal Bike/20 Cal Row
20 Burpees
1 Minute Rest After Each Round

RX+:
3 RFT
10 DB Squat Cleans (50/35)
15 Cal Bike/20 Cal Row
20 Burpees
1 Minute Rest After Each Round

Cashout:
3 RNFT
10 Strict T2B (Sub V-Ups)
1 Minute Plank Hold
30 Sec Rest

BootCamp:
WOD 1:
12 MINS AMRAP
LADDER UP BY 4
A) ALT ROTATIONAL SB SLAMS (1,2,3..)
B) SUMO DB ROWS (1,2,3..)
C) SSD KNEE TUCKS

WOD 2:
For Time:
2K ROW/ 4800M AD
REST 2MINS
2K ROW/ 4800M AD

Cashout:
3-4 ROUNDS
16 X-SIT UPS
20 HOLLOW ROCKS

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