Friday- Voorhees

Check It Out!

CrossFit 

AMRAP 13:
55/40 Calorie Row
55 Burpees
55 Pull-ups
55 Handstand Push-ups (DB Push Jerk)

* Bring a friend today for free... maybe partner up and tackle this workout as
a shared chipper!

Sweat-X

AMRAP 20:
10 cal. AirBike
10 Sandbag Zercher Reverse Lunges 
10 Sandbag to Shoulder 
10 Lateral Sandbag Hops 
*funnel groups of 3-4

Open Prep

1. Class WOD

2. Power Snatch
Running Clock:
0-3 – Heavy Triple: High Hang Power Snatch (pockets)
3-6 – Heavy Double: Hang Power Snatch (knee)
6-9 – Heavy Single: Power Snatch (floor)

3. Midline
Not For Time:
30 Strict Toes to Bar 
45 GHD Sit-Ups
60 Abmat Sit-Ups