Friday WOD

Dec 30th, 2016

Comments: 0
Category: WODS

Friday WOD

Guns Out CrossFit – CrossFit

Warm-up (No Measure)

400 m row

12-9-6

Squat Jumps (bar)

Push Ups (hand release )

Sampson

Hamstring

Cobra to Child’s Pose

10 min EMOM (Work up to heavy set)

3 Back Squats

Metcon (AMRAP – Reps)

AMRAP 3:00

75 DU Buy-In

15 Deadlifts (225/155#)

15 Bar Facing Burpees

Rest 3:00

AMRAP 3:00

75 DU Buy-in

10 Deadlifts (275/185#)

10 Bar Facing Burpees

Rest 3:00

AMRAP 3:00

75 DU Buy-in

5 Deadlifts (315/225#)

5 Bar Facing Burpees
*Score will be total number of reps from all 3 WODs

*du’s do not count toward reps

*du’s are only completed once per AMRAP

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