October 20, 2017

779 Susquehanna Ave, Franklin Lakes, NJ 07417 // P: 201.485.8800 // info@crossfit201.com

Wednesday

October 04, 2017

Athletes,

The WOD for Wednesday,  October 4, 2017 will be

 

3 Rounds
5 pull ups
10 push ups
15 air squats
200 meters run

*Use as warm up for the main workout.

Then

Lurong Living Wod 3
AMRAP 13 minutes
13 Toes to Bar
13 Kettle Bell Swings
13 Lateral Box Jump Overs

Level 1
abmat Situps
KB 35/26
Box 24/20

Level 2
abmat Situps
KB 53/35
Box 24/20

Level 3
toes to bar
KB 70/53
Box 30/24

Step downs are allowed at Level 3
Step ups and step downs are allowed
at Level 2 and 1.

*Mark what level you did in the notes*

Do It for the After Selfie

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