Holiday Party 12/20 Boyertown 12/21 Exton *Click here for more details*
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Workout of the Day

CrossFit W.O.D

Turkish Get Up (10:00 to work up to a tough single each arm)
Metcon (AMRAP - Rounds and Reps)

15:00 AMRAP
60yrd Shuttle
12 T2B
16 KBS (36/53)

ProvenFit W.O.D

Metcon (AMRAP - Rounds and Reps)
7:00 AMRAP
7 Ring Rows
7 MB Cleans
7 MB Sit-ups
Metcon (AMRAP - Reps)
-Row (Calories)
-Bike (Calories)
-10m Sprints
Note: 3 ROUNDS- 1:45 of WORK, 0:15 of TRANSITION.

EndureFit W.O.D

Metcon (Time)
A. Warm up
2:00 jog
30m Buttkickers
30m High knee skips
15m bear crawl
B. On 3:30 Interval
600m Run
600m Row
On 2:30 Interval
400m Run
400m Row
On 1:30 Interval
200m Run
200m Row

2:00 rest then,

4 Rounds For Time
16 KB Swings
16 AB Mat Sit Ups
12 Goblet Squats
12 Pushups
(15:00 cap)

BuildFit W.O.D

A. Warm up
3 sets
5 KB Goblet squats
5ea KB SA Press

B. E2MOMx6:00
8 Tall kneeling DB Arnold press (1111)
8ea Ice cream makers

2:00 rest then,

C. E:90 x 3 sets
1. 5 Double DB Box front squats (31x1)
2. 6 SA DB chinese row (2121)

2:00 rest then,

D. EMOMx12:00
Min 1: 8 Flat DB flys
Min 2: 8 Bent over DB flys
Min 3: 10 Lying BB tricep extensions
Min 4: 10 Standing BB curls

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See Full Schedule for Boyertown

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