836 Market Street (rear)
Lemoyne, PA 17043
(717) 635-8806
Crossfit717@gmail.com



Wednesday, May 2, 2012







Skill/Strength
-Tabata Row (setting 10)
4 cycles for distance
-Kettlebell swings (2/1.5)
4 cycles for reps

WOD
3 rounds for time:
3 Deadlifts @ 85% of 1RM
1 250m sprint (stop sign and back) (if raining, 50 DU's Rx/150 Singles Scaled)
9 Weighted Pullups (45/25)
1 250m sprint
3 DL's
*1 minute rest between each round



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