Friday’s WOD & Family Social WODs!

CrossFit FMS WOD:

Warm-Up:

1.) 4 minute AMRAP:

  • 30 singles
  • 10 air squats

2.) 2 minute AMRAP:

  • double unders

WOD:

1.) 12 minutes to establish a 1RM back squat

2.) “Annie”

50-40-30-20-10 rep RFT of:

  • Double Unders
  • Sit-Ups

After Party: 

  • Don’t forget about Saturday’s Family Social! Here are the WODs for the friendly competition!

1.) 5 RFT of:

  • 7 deadlifts (115/75)
  • 7 power cleans
  • 7 S2OH

2.) 21-15-9 rep RFT of:

  • Deadlifts
  • Box jumps

3.) 3 rounds of:

  • 10 KBS (24kg/16kg)
  • 25 yard sprint
  • 10 burpees
  • 25 yard sprint

*Notes: This workout will also include some “dizzy bat” spins. Details explained on Saturday. 

 

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