WOD
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
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 -
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
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.
Email :
[email protected]
Phone:
+1 610-506-1010
CROSSFIT 643
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