Wednesday’s CrossFit classes at CrossFit South Philly (pictured below) and CrossFit Penn’s Landing hit some 400m running intervals before taking on a beast of a 14 minute AMRAP. Great job, team!

Speed WOD

Every 3 Minutes for 12 Minutes

Run 400m

Conditioning WOD

AMRAP in 14 Minutes

8 Burpee Box Jumps (24/20″)

10 Strict Toes to Bar

15 Russian KB Swings (32/24kg)