מועדון כושר נס ציונה

Monday 0-5min Assault Bike 60/50cals 5-10min 30 Cluster (155/115lbs) 10-15min Run 800m 15min + 25 Squat Clean (155/115lbs) Tuesday: Halloween Partner WOD Zombie Vs Humans

Deadlift 1-5-10-15 *After a fair amount of conditioning and mixed intensities this week, we are going to embark on a single modality strength session today:

AMRAP 15min 500m Row 20 Wall Ball (20/14lbs) 40 Mountain Climbers רוז וואלי קרוספיט בנס ציונה – רחובות Rose Valley CrossFit Ness Ziona

3 Rounds For Time: 30 Over the Barbell Lateral Jumps 15 Front Squat (95/65lbs)   רוז וואלי קרוספיט בנס ציונה – רחובות Rose Valley CrossFit

EMOM 4min 4 Strict Pullup 4 Strict Ring Dip EMOM 4min 4 Bar Muscle Up EMOM 4min 5 Wall Climbs EMOM 4min 6 Toes to