Jul
12
2017

Crossfit Syosset/ Thursday, July 13th

Not sure if anyone saw the race this Saturday but here are the details, there are some of us doing it from the gym.
https://runsignup.com/Race/Register/RaceGroup-381770?raceId=30286

If you are interested just join the team Crossfit Syosset.

Skill:

Bench Press
3 x 3 @75%
3 Reps Every 90 seconds
Then..

3 x 10 Speed Reps
Down Slow at 3 seconds pace and 1 seconds up
@45%
10 Reps Every 60 Seconds after the 10th rep is done

Workout:

4 Rounds
20 Reps Each Exercise with 1 min rest between rounds
Wall Ball 2o/14
SDHP 75/55
Box Jump @24/20
Push Press @75/55
Row Cal

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