WOD

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

CROSSFIT 643

Wod

06/27/2019
Warm-up

2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
Green Band Walk x 10 Steps each direction

Then,
5 Rollover to split stretch
10 Lateral Cossack Squats
Weightlifting
Back Squat (Weight)
Back Squat:
3@50%,
3@60%,
3@70%,
3@80%,
3@85%,
1@90%.
Rest 2:00
Warm-up
2a) Power Snatch: 3 x 3, touch n go preparing for metcon. Rest 30s.
2b) T2B: 3 x 3-5. Rest 30s.
2c) Wallballs: 2 x 10. Rest 30s
Metcon
Last tested on 5/16/18
Nor'easter (AMRAP - Rounds and Reps)
AMRAP 15:
5 Power Snatches (115, 73)
10 T2B
15 Wall balls (20, 14)

Rx+:(135, 93)
CROSSFIT 643

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CROSSFIT 643

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Address :
1 Enterprise Ct
Sewell, NJ 08080

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