Darren@CrossfitCDI.com | CALL US 717-881-6901
2560 Eastern Blvd York, PA 17402
For time:
40 Backsquats
200m Run
30 Backsquats
400m Run
20 Backsquats
600m Run
10 Backsquats
15 Minute Cap
2 Rounds
10 Hang Power Snatch
10 OHS
Rest 1 minute
2 Rounds
12 Hang Power Snatch
12 OHS
Rest 1minute
2 Rounds
14 Hang Power Snatch
14 OHS
10 Minute Snatch Balance
3×8 Weighted Pull-ups
Skill: Hang Clean w/ bar
2 – 5 Minute AMRAPs (2 min break in between)
4 Dead Hang Pull-ups
8/8 Bulldog Sit-ups
16 Goblet Squats
40 Weighted GHD Hip Extensions
10-7-5-3 Deadlifts
2 Rounds for time:
30 Kettlebell SDHP
30 Wall Ball
Skill Work:
30 Lateral Steps with a Band (each leg)
Great article shared by Again Faster.
Read MoreFront Squat 4 x 5
20 Minute AMRAP
1 Mile Run then with remaining time
10 Box Jump
12 American KB swings
14 Sit-ups
Shoulder Press – 4×5 increasing wt.
4 Rounds with 10 minute Cap
30 DU’s 3/1 singles
20 Alt. Overhead KB Lunges
10 Pull-ups
Bottom of ring dip hold
5×15 seconds
In teams of two, 10 Rounds of:
12 Deadlifts
9 Hang Cleans
6 Push Jerk
(one partner completes a round, only one person can work at a time)
Novembers Fundamentals class will be starting on Monday November 3rd. If you know anyone interested in trying CrossFit have them contact us to secure a spot. Become part of a …
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