30 Brooklyn Ave
Massapequa, NY 11758
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CrossFit is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. CrossFit teaches functional movement patterns, or, movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting.
12 MIN AMRAP
3, 6, 9, 12, 15, 18...
HANG POWER SNATCH (95/65)
BOX JUMPS (24/20)
TURKISH GET-UPS (3X5 EACH SIDE)
20 MIN EMOM:
ODD MINUTES - 10-20 WALL BALL SHOTS (20/14)
EVEN MINUTES - 3-5 BAR MUSCLE-UPS (SCALE 3-5 PULL-UPS/RING ROWS & 3-5 RING DIPS/MATADOR DIPS)
* Challenge yourself to maintain 20 wall ball shots and 5 bar muscle-ups over the course of the 20 minutes.