8/11/2016
Strength: 7 min EMOM: 3-5 pull ups WOD: 4 rounds 1 min Russian KB swings (53/35) 1 min TGU 1 min Snatch 1 min Rest
8/10/2016
Strength: 1 Power clean, 1 Squat clean, 2 Jerks WOD: For time: 30 Burpees OTB 20 Clusters (115/75) 20 Burpees OTB 10 Clusters (115/75)
8/9/2016
30 min AMRAP 200m run 3 Sit ups (1-45/30) 3 Front rack lunges (2-45/30) *Increase reps by 3 per round.
8/7/16
7 min EMOM 3 Hang power snatch 7 min EMOM 3 Overhead squats 7 min EMOM 3 Snatches
Making the most of your time at Old City CrossFit.
Trust us. We understand busy schedules. In fact, many of the members we have here at Old City CrossFit initially joined because they needed a [...]