Wednesday February 3rd, 2016

By: 0

Pre-Order Your Shirts – Click On Pictures To Follow LinkCrossFitNewmarketLadiesTshirtSampleCrossFitNewmarketMensTshirtSample

CFNAC 2 Hoodies

Strength
All Levels
A1) Back Squat @20X1; 10-10-10-10
A2) GHD Sit-ups 3 x 20,15 or 10

Met Con
3 Rounds For Time Of:
10 Back Squats #135/95 * No Rack
15 KB Swings #1.5/1 Pood
75 Double Unders OR 75 Single Unders & 8 Burpees

Choose weight for squats so you can go unbroken on round 1

Tomorrow’s WOD

Strength –
Advanced –
A1) Bench Press @22X1; 5-5-3-3-1-1
A2) Banded/Weghted GHD Hip Extension @1012; 3 x 15
Intermediate –
A1) Becnh Press @22X1; 5-5-5-5-5
A2) GHD Hip Extension @1012; 3 x 12
Beginner –
A!) Bench Press @2011; 8-8-8-8
A2) GHD Hip Extension @1012; 3 x 10

Met Con –
12 Minute AMRAP Of:
6 Push Press #115/80; 85/60; 65/45
9 Hang Power Cleans #115/80; 85/60; 65/45
12 Pull-ups/Jumping Pull-ups