Sunday 9.30.18 CrossFit

Box Brief:
Ardmore Inbody Scan, Baseline WOD, and Bring your Friend Today

Registration Open for the Main Line Meltdown 21 Day Challenge.


For Time
Power Cleans (135,95)
*Calorie Row x 2 (20-18-16-14-12-10-8-6-4-2)Rx:(115, 75)
Endurance: (R. Swings)(Push Ups)

Intent: Today’s metcon should be done at a moderate pace where you break your sets right out of the gate to stay away from excessive fatigue. Power Cleans should be able to be done in 2-3 sets for the entire workout. Keep in mind that the Calorie Row is double that of the power cleans/push-ups.


5 Minutes of Global Recovery Foam Rolling