Friday’s WOD

Announcements

Thanksgiving Schedule:
Thursday, November 24th – ONE CLASS – 9AM
Friday, November 25th – TWO CLASSES – 8:30AM & 1PM
Saturday, November 26th – ONE CLASS – 8:30AM

CrossFit Uncensored – CrossFit

Warm-up

W8: 6 minute AMRAP (No Measure)

Have your athletes break up into partners. Partner 1 is stationed on one side of the gym and partner 2 is on the opposite side. The clock begins on your count and partner 1 does 6 abmat sit-ups as quickly as possible while partner 2 holds a plank. Partner 2 is only allowed to come out of plank once they are tagged by partner 1 who has to run all the way across the gym upon completion of the sit-ups to tag in their partner.

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
C3:

AMRAP 7:

3 Clean & Jerks (115/65#)

3 Toes-to-Bar/Knees to Elbows

6 Clean & Jerks

6 Toes-to-Bar/ Knees to Elbows

9 Clean & Jerks

9 Toes-to-Bar/ Knee’s to Elbows

…and so on, until time expires.

C4:

AMRAP 7:

3 Power Cleans (75/55#)

3 Knee Raises

6 Power Cleans

6 Knee Raises

9 Power Cleans

9 Knee Raises

…and so on, until time expires.