WOD

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

CROSSFIT 643

Wod

CrossFit - Mon, Dec 4
Warm-up

3 sets: 20 Banded Side Steps 5 Banded Tempo Squats (3-sec descent) 10 PVC Pass Throughs -into- 3 sets: 5/4 Calorie Row 5 Empty Bar Front Squats 5 Empty Bar Shoulder Press 3 Empty Bar Push Jerks

Weightlifting
Front Squat x 1 + Push Press x 1 + Push Jerk x1 (Weight)

1 Front Squat + 1 Push Press + 1 Push Jerk - Work up to a heavy complex in 10-12 minutes -

Metcon

3 sets (Every 5:00)

5-10-15 Calorie Row

3x50ft Shuttle Run after each Row

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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