Friday’s WOD

Announcements

HOLIDAY SCHEDULE – Monday December 26th we will have 2 classes at 8AM & 1PM (we will be closed down for the rest of the day).
Tuesday & Wednesday December 27th & 28th Kids CrossFit is Cancelled. CrossFit 8AM & Weightlifting class 6PM Thursday December 29th Cancelled.
CrossFit 6PM Friday December 30th is cancelled.
CrossFit 8:30AM Saturday December 31st is cancelled.

CrossFit Uncensored – CrossFit

Warm-up

W13: 2 rounds (No Measure)

5 Pull-ups

10 Push-ups

15 Air squats

100 M Run

Weightlifting

Back Squat (3-3-3-3-3-3-3-3)

(75%/3)8

11.25.16 (BBB)

WOD

Metcon (Time)

C2: (BBB):

4 RFT:

25 Calorie Row

25 Wallballs (20/14#) 10ft

25 C2B Pull-ups

C3:

4 RFT:

25 Calorie Row

25 Wallballs (20/14#) 9ft

25 C2B Pull-ups/ Pull-ups (band okay)

*scale weight further if needed.

C4:

4 RFT:

20 Calorie Row

20 Wallballs (14/10#)

20 Jumping Pull-ups
11.25.16 (BBB)