Darren@CrossfitCDI.com | CALL US 717-881-6901
2560 Eastern Blvd York, PA 17402
4×3 Snatch Grip Deadlift
7 Rounds
2 Muscle Ups
10 Sit Ups
20 Squats
5 Minutes of Handstand Holds
WOD: 5 minute AMRAP x 5
1 minute rest between
10 Bar Facing Burpees
10 Russian Twists
10 Power Cleans
10 Front Squats
5 minutes of Double Unders
Skill Work : 10 Minutes Hang snatch with the bar
WOD: 3 minute AMRAP x 3 with 2min rest
10 Power hang snatch
10 box jumps
Plank holds 3 positions x 2
30 second hold …
Back Squats 3×5
12 min. AMRAP
5 Deadlift
10 Push-Ups
5 T2B
200m Run
3×15 Hollow body rocks
Hey guys and gals,
Next week we will be hosting another SPEAR training course for the law enforcement and military personal. This is one of a series of defensive training courses designed to …
To make sure everyone can participate, we have added an additional time for the Breast Cancer Awareness Fundraising event. The additional time slot will be at 11am. If you have …
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