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.