Beer City WODs

Nov 6

By November 5, 2018 No Comments

Fitness Program
Warm Up:
3:00 Bike or Row

2x
10 Banded Straight Arm Lat Pull Downs
10 Banded Face Pulls
10 Banded Up Right Row

6 EMOM
3 Ring Rows @ 30X3 tempo, wtd if possible
-5 min rest
12 EMOM
3 Deadlift 225/155
3 Burpee Box Jump 24/20
3 Strict Ring Rows
-5 min rest
12 EMOM
3 S2O 115/85
3 Burpee Box Jump 24/20
3 HRPU

Performance Program
Warm Up:
3:00 Bike or Row

2x
10 Banded Straight Arm Lat Pull Downs
10 Banded Face Pulls
10 Banded Up Right Row

6 EMOM
3 Pull Ups @ 30X3 tempo, wtd if possible
-5 min rest
12 EMOM
3 Deadlift 275/205
3 Burpee Box Jump 24/20
3 Strict Pull Ups
-5 min rest
12 EMOM
3 S2O 155/105
3 Burpee Box Jump 24/20
3 HSPU

Jeremy

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Beer City CrossFit
70 Westside Dr.
Asheville, NC 28806

P: (828) 676-4362
E: info@beercitycrossfit.com

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