If you are looking to excel in your sport or sports you need to train with us. Trying to get a competitive edge, avoid injury, make the varsity squad or looking to get recruited to play in college? You need to train like an athlete. Become more powerful, stronger, faster and more explosive. We work with athletes of all ages to help them achieve their goals. If you have questions or would like to set up training, either individually, as a small group or a team, please call or email for more information. 215-840-4445. info@sandydogcrossfit.com.

The world is the great gymnasium where we come to make ourselves strong.

Swami Vivekananda –

A.1 Back Squat – 10 – 8 – 6 – 4 – 2

A.2

21 – 15 – 9

Sumo Deadlift High Pull #95/#65

Push Press

Barbell Facing Burpees

A.3

40 – 30 – 20 – 10

Ab Mat Sit Ups

Supermans

Post loads and times to comments.

In Teams of 2

With a running clock:
8 Minute AMRAP
6 Hang Squat Cleans #135/#95
6 Bar-Facing Burpees

When the clock reaches 10:00
8 Minute AMRAP
6 Ground to Overhead #135/#95
6 Strict Pull Ups

When the clock reaches 20:00
16 Minute AMRAP
Run 400 Meters
21 Deadlifts #135/#95
For completion:
600 Meter OH Plate Carry #45/#25

Post partners and scores to comments.