Friday’s WOD

Announcements

October 31st, Monday – Last Class is at 1 PM. All evening classes are cancelled.

November 11th, Friday – 6 PM MANDATORY Trainer’s Meeting ! Save the date trainers.

CrossFit Uncensored – CrossFit


https://www.eventbrite.com/e/the-labeda-twelfth-annual-halloween-bash-tickets-27361376614?aff=es2

Warm-up

W4: 2 Rounds (No Measure)

3 Rounds

200 M Row

5 Jumping Jacks

5 Grasshoppers

Weightlifting

80%: Power Clean (3-3-3-3-3)

WOD

Metcon (AMRAP – Rounds and Reps)

Post results to WODIFY! Example: 4 Rounds + 3 Burpee Box Jumps C2.

This would be entered into WODIFY as 4 Rounds + 18 reps.

So 15 Cal Row + 3 Burpee BJ = 18 reps

“The Axe”

C1:

AMRAP 12:

15 Calorie Row

12 Burpee Box Jumps (24/20″)

9 Clean & Jerks (135/95#)

C2:

AMRAP 12:

15 Calorie Row

12 Burpee Box Jumps (24/20″)

9 Clean & Jerks (115/85#)

C3:

AMRAP 12:

15 Calorie Row

12 Burpee Box Jumps (24/20″)

9 Clean & Jerks (95/65#)

C4:

AMRAP 12:

5 Calorie Row

12 Burpee Box Step-ups (16/14″)

9 Hang Power Clean (135/95#)