8am: Beginners 9am: Experienced 10am: Open Gym (Ryan is still on vacation) “Fight Gone Bad” 3 Rounds: Sumo Deadlift Highpull, 75/55 Box Jump, 20″ Push Press, 75/55 Row for Cal Wall Ball Shots, 20/14 1 min break *Each round consist of 5 movements, each 1 minute in length. There is no rest between movements. However,
Power Clean: 3-3-2-2-1-1-1 Then… (20 Min)Partner Friday Relay 5 Power Cleans, 185/135 12 C2B Pullups 30 Lateral Jumps Steph V. finishing off “Grace” at last years Barbells For Boobs fundraiser Register HERE to start your own fundraising page (It’s FREE!). Sign up under CrossFit West Chester!
Back Squat: 5 x 3 (12 min) Then… Partner AMRAP 15 Minutes: 20 Wall Ball Shots, 20/14 20 Pull-ups 20 Pistols 20 KB Snatches, 53/35 (Alt Arms) *This workout runs like the Regionals Team WOD from this past year. Partner 2 may start Wall Ball Shots when partner 1 finishes the pullups. Partner 2 may