crossfitwestchester.com
11/8/2017
CrossFit WOD: A. Every 2:00 x 12:00 Strict Press x 5 reps @ 30X2 tempo + EMOM x 14 odd - 14/10 Calorie Row even - DB Push Press x 12 reps (50/35) Burn WOD: A. 1000m TT Row + EMOM x 14 odd - 10 calorie Row even - 10 seated DB Strict Press + 3 sets: 10 Birddogs (5/side) *:03 pause per rep* 15 Band Pulldown and aparts