Friday’s WOD

BootCamp:

Annie

50-40-30-20-10 reps,for time of:
Double Under
Sit-up (abmat)

CrossFit WOD

NLI TURF WARS II / Event #1

Basic Training

3 Squat Clean and Jerk

20 Pull ups
Row 50 cals

6 Squat Clean and Jerk 

30 Pull ups
Row 25 cals

9 Squat Clean and Jerk 

40 Pull ups

Weights for Squat Clean and Jerk descend per round:

D1: 235/155; 225/145; 215/135

D2: 165/115; 155/105; 145/95

D3: 135/95; 125/85; 115/75

Masters 40-52: 165/115; 155/105; 145/95

Masters 53+: 135/95; 125/85; 115/75

Scoring for workout #1

If the time cap is met, score is total reps, scored as follows:

1 point for every rep completed

1 point for every calorie rowed

Rep total for workout is 183

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