crossfitwestchester.com
11/13/2017
CrossFit WOD: A. Every 3:00 x 15:00 Front Squat @ 32X1 x 6 reps + AMRAP 7 9 Front Squats 135/95 3 Muscle Ups *scale for MUs is 9 total pull-ups* Burn WOD: Every 1:15 x 20:00 (16 sets) 5 Pull-Ups 10 Strict Press (DB or BB) 15 Air Squats + 3 sets: 20 Ab Mat Sit-Ups :30 Front Plank 40 Flutter Kicks (from hollow body hold)