Playground Gym – Broward CrossFit in Weston, Davie, Plantation area

By November 14, 2017 WODs No Comments

Warm Up
3 Rounds NFT
10 Calorie Assault Bike
10 KB Swings
10 Goblet Squats

Lift
P – 8×3 Reps @70% – EMOM

Conditioning
15.3
14 Min AMRAP
7 Muscle Ups (L3), 7 C2B Pull Ups (L2), 7 Pull Ups (L1)
50 Wall Ball -20/14 (L3)+(L2), 50 Wall Ball – 14/10 (L1)
100 Double Unders (L3), 50 DUs (L2), 200 Singles (L1)

Superset
1a. Single Arm DB Snatch – 4 x 8 reps (each arm)
no rest
1b. Single Arm Heavy DB Curls – 4 x 8 reps (each arm)
120 sec rest

Extra Credit
6 x 20 Yards Heavy Yoke Carries – fast, moderate weight, rest as needed between efforts

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