Call Us: (918) 706-5581

FRIDAY CrossFit WOD – 9.30.2016

29
Sep

FRIDAY CrossFit WOD – 9.30.2016

This weekend we have two teams competing in Battle at the Ballpark, we will have an adjusted class schedule so that we can all go out and support our teams.
FRIDAY: 3-4 pm Open Gym, 4:30-5:30 pm CrossFit Classes, this will be the last CrossFit Class for the day NO 5:30 pm CLASS.
SATURDAY: 9 am CrossFit ONLY. No open gym.

WARM UP
3 Rounds
5 Strict Press
5 Front Squats
5 Burpees

STRENGTH
Push Press
1 Rep Max
15 Min

WOD
6 Rounds
2:00 Min Per Round

Odd Rounds 1/3/5
50 Dubz
ME Dbell Front Squats 50/30

Even Rounds 2/4/6
100 M Sprint
ME Pull Up

:30 Rest Between Rounds

* Make sure you are scaling the weight to get the maximum effort from the front squat.

 

EXTRA CREDIT 
3 x 20 Weighted AbMat Sit Up
3 x 20 Russian Twist

Leave a Reply