200928 - “Twofer”


Warm up:

Cardio

Barbell Warm up

Dry Runs


WOD:

Rx:

10 Min AMRAP:

6 Power Cleans (135/95)

6 Jerks (135/95)

6 Front Squats (135/95)

30 Double-unders

Rest 5 Minutes then…

10 Min AMRAP:

50 Wall Ball Shots

5 Bar Muscle-ups

Scaled:

10 Min AMRAP:

6 Power Cleans (50%)

6 Jerks (50%)

6 Front Squats (50%)

30 Jump Rope

Rest 5 Minutes then…

10 Min AMRAP

50 Air Squats

5 Burpee Pull-ups

Sport: (155/105)


Mobility:

Shoulder LAX

Couch

106 Perimeter Rd

Nashua, NH 03063
603-595-6400

info@crossfitnashua.com

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