WOD
CROSSFIT 643
Wod
Thursday
Warm-up
Warm-up Upper Body
Up and Back with
High Knees
Butt Kicks
Lateral Shuffle
5 Inch Worm with push ups
Then
3 Rounds of:
5 Barbell Rows
5 Barbell Push Press
10 Banded Pull-aparts - supinated grip
10 banded pushdowns - neutral grip
High Knees
Butt Kicks
Lateral Shuffle
5 Inch Worm with push ups
Then
3 Rounds of:
5 Barbell Rows
5 Barbell Push Press
10 Banded Pull-aparts - supinated grip
10 banded pushdowns - neutral grip
Strength
Push Jerk (6-6-6-6-6)
EVERY 1:30 x 5 SETS
6 Push Jerks
(Score is Weight)
6 Push Jerks
(Score is Weight)
Metcon
Metcon (Time)
3 Rounds for Time
10 Burpees
20 STOH 75/53 Rx + 115/78
10 Burpees
40 Dubs
Rest 2 Minutes
10 Burpees
20 STOH 75/53 Rx + 115/78
10 Burpees
40 Dubs
Rest 2 Minutes
CROSSFIT 643
Upcoming Classes
CROSSFIT 643
CONTACT US
Address :
1 Enterprise Ct
Sewell, NJ 08080
Email :
mbarbara@crossfit643.com
Phone:
+1 610-506-1010
CROSSFIT 643
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