WOD | April 18, 2016

WOD:

   27-18-9

    Calorie Row

    Burpee

    KBS (70/53)

 

EXTRA WORK:

  Weightlifting:

    1. Power Clean + Push Jerk

      6 x 2 + 1 @ 70%

    2. Push Press

      4 x 4 @ 70% of CJ

  Gymnastics:

    5 x 4-6 Muscle ups

    *Rest 60 seconds b/w sets

        OR

    10-15 minutes MU progression practice

  Conditioning:

    6 x 100 m sprint

    *Rest 90 - 120 seconds

 

BOX INFO: 

  Spring Fever Comp @ CrossFit Apex: Saturday April 30th

  Masters of the Universe Comp @ CrossFit Generation: Saturday May 7th

  *NO CLASSES @ Fort Wash - Saturday, April 23rd 2016 (Villanova Competition)