Skip to main content
WODs

Playground Gym – Broward CrossFit in Davie, Plantation, Weston

By 10/12/2015No Comments

PLAYGROUND – BROWARD CROSSFIT 10-13-15
Specific Warm Up #1
400 Meter slow pace jog
then
3 Rounds NFT
10 Hang Clean and Jerk (empty bar)
10 Air Squats
5 Pull Ups
Metcon (AMRAP – Reps)
EMOM for 10 Mins
Odd – 5 Hang Power Cleans 135/95 (Rx) 155/105 (Rx+)
Even – 6 C2B Pull Ups (Rx) 3 Muscle Ups (Rx+)
Metcon (AMRAP – Reps)
5 Rounds of
1 Min Max Reps w/ 1 Min Rest
Burpee Box Jump Overs 24/20 (Rx) 30/24 (Rx+)
Then
5 Rounds of
1 Min Max Reps w/ 1 Min Rest
Push Jerks 135/95 (Rx) 155/105 (Rx+)

 

 

Steven