WOD

~ Here is a sample of a Weeks worth of workouts ~

CROSSFIT 643

Wod

Monday
We are on our off last week of strength. The new cycle begins on October 4th.
Warm-up
3 Way Banded Shoulder Stretch Into

6 min AMRAP
10 alt. DB Snatch (light weight - focus on transition)
5 Scap Pullups
5 Down Dog/Seal Pose Transitions
3 Up-Downs
Workout Prep
Workout Prep**
2 sets
4 Alternating Dumbbell Snatch (workout weight second set)
2 Burpees Over Dumbbell
4 Pull Ups
- rest 30 seconds between sets -
Metcon
Metcon (Time)
21-15-9
Alternating Dumbbell Snatch (50/35)
Burpee over Dumbbell
Pull-ups

-Rest 5:00-

For Time:
45 Alternating Dumbbell Snatch (50/35)
45 Burpee over Dumbbell
45 Pull-ups

Time Cap 30 Minutes total
CROSSFIT 643

Upcoming Classes

CROSSFIT 643

CONTACT US

Address :
475 Hurffville Cross keys Rd. – Unit D
Sewell, NJ 08080
Entrance behind shopping center.

CROSSFIT 643

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