Monday’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 – Level 1 Fitness


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

WOD

Metcon (Time)

“Everest”

C2:

2 rounds

21 Goblet Squats 53/35#

21 Pull-ups

15 Overhead Walking Lunges 35/25#

15 C2B Pull-ups

9 Ring Rowss

9 Bar Muscle-ups

C3:

2 rounds

21 Goblet Squats 35/27#

21 Pull-ups band ok

15 Overhead Walking band 25/15#

15 C2B Pull-ups band ok

9 Ring Row

9 Bar Muscle-ups band okay

C4: 2 rounds

21 Goblet Squats 27/18#

21 Jumping Pull-ups

15 Overhead Walking Lunges 35/25#

15 Jumping Pull-ups

9 Ring Rows

9 Bench Dips
9.19.16 – BBB

Metcon (Time)

“Everest”

C2:

21 Power Snatches (115/80#)

21 Pull-ups

15 Overhead Squats (115/80#)

15 C2B Pull-ups

9 Squat Snatches (115/80#)

9 Bar Muscle-ups

C3:

21 Power Snatches (95/65#)

21 Pull-ups

15 Overhead Squats (95/65#)

15 C2B Pull-ups (band ok)

9 Squat Snatches (95/65#)

6 Bar Muscle-ups (bank ok)

C4:

15 Hang Power Snatches (45/33#)

15 Jumping Pull-ups

12 Overhead Squats (45/33#)

12 Jumping Pull-ups

9 Hang Power Snatches (45/33#)

9 Jumping Pull-ups
9.19.16 – BBB