01/07/2018

CrossFit Manayunk – CrossFit

Warm Up # 14 (explode) (No Measure)

10 min continuous pace

10 cals rower

15 pause squat jumps(pause at 90 degrees)

10 double kb cleans

30 dubs

Hang Power Clean (4*3 reps )

add 5-10 lbs

Metcon (No Measure)

3*:20 sec chin over bar hold or rings to chest hold(ring row)

Chicken Cashew (AMRAP – Rounds and Reps)

9 min amrap

7 jerks 135/95 (185/120)

8 wall balls

9 toes 2 bar


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