Friday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

Warm-up

WOD

W4: 2 Rounds (No Measure)

3 Rounds

200 M Row

5 Jumping Jacks

5 Grasshoppers

WOD

Avalache (AMRAP – Rounds and Reps)

C1:

AMRAP 15:

12 Box Jumps (30/24″)

9 Power Snatch (115/80#)

6 Bar Muscle-ups

C2:

AMRAP 15:

12 Box Jumps (30/24″)

9 Power Snatch (115/80#)

6 Bar Muscle-ups

C3:

AMRAP 15:

12 Box Jumps (24/20)

9 Power Snatch (105/75#)

6 Bar Muscle-ups/C2B (band ok)

C4:

AMRAP 15:

12 Box Step-ups (24/16″)

9 Power Snatch (55/45#)

6 Jumping Pull-ups
12.09.16 (BBB 2017 REGIONALS/OPEN ATHLETES)