TFL CrossFit – WOD
Spooktacular WOD Practice (No Measure)
WOD 2 “SCREAM”
3 Min AMRAPS
15 Bar Over Burpees
Max Power Cleans
1 Minute Rest
RX: 135/95 185/125 205/145
Masters: 125/85 155/105 175/125
Scaled: 95/65 115/85 155/105
6 Min REST/set up for WOD 3
WOD 3 “The EXORCIST”
200 DU (RX) 150 DU (Masters) 300 Singles (Scaled)
60/50 Cal Row
50 TTB (RX & Masters) Knee Raises (Scaled)
40 Goblet Squats (RX & Masters 70/55) (Scaled 55/35)
30 SA Devils Press (RX 50/35) (Masters 40/30) (Scaled 35/25)
20 Box Jump Overs (RX 30/24) (Masters 24/20) (Scaled Weighted Box Jump Step overs 24/20 KB 55/35)
10 Bar Muscle ups (RX) 15 C2B (Masters) 10 Pull ups (Scaled)
EVERYTIME YOU BREAK=5 SYNCHRONIZED BURPEES WITH ALL 3 TEAMMATES) This includes tripping on jump rope.