SATURDAY 05-19-2012
WOD AT THE BOX 0900HRS
9751 MOOSE RD #1
MURRELLS INLET SC 29576
CROSSFIT VENGEANCE: MYRTLE BEACH
EMPIRICAL FITNESS
WOD AT THE BOX 0900HRS
9751 MOOSE RD #1
MURRELLS INLET SC 29576
CROSSFIT VENGEANCE: MYRTLE BEACH
EMPIRICAL FITNESS
WOD:
Complete as many reps as possible in 20 minutes, start at top and work down.
50 Back Squats (85/65 lbs)
30 Push-Ups
30 Shoulder to Overhead (85/65 lbs)
50 Front Squats (85/65 lbs)
30 Push-Ups
30 Shoulder to Overhead (85/65 lbs)
50 Overhead Squats (65/45 lbs)
30 Push-ups
30 Shoulder to Overhead (65/45 lbs)
{No Racks, All bars come from the Ground}
CrossFit Vengeance: Myrtle Beach South
Empirical Fitness
WOD
A. “NFT”
Four sets of:
OH Reverse Lunges 10 reps each leg (45/25)
Rest 60 seconds
Supinated-Grip Pull-Ups x Max reps
Rest 60 seconds
B.
Three rounds for time of:
Front Squats x 8 reps
200 Meter Run
(Barbell originates from the ground – no racks.)
CrossFit Vengeance: Myrtle Beach South
Empirical Fitness
WOD:
A)
5×3 SDHP
5×3 SNATCH PRESS
B)
RUN 3k
CROSSFIT VENGEANCE: MYRTLE BEACH SOUTH
EMPIRICAL FITNESS