WOD: September 10th, 2018

Announcements

Friday, Sept. 14th
2nd Friday Social
TIme: 6:15pm
Location: Crossfit StPete
Cornhole Tournament, Cold Beverages, Snacks, Music, & Prizes!!!

September 22nd
Beach WOD

Oct. 1st
800g/Macro Challenge
More info to come.

Thruster 1×3

3-Rep Heavy (From Ground):
#1: 3 reps

WOD

Fitness
“Criss Cross”
AMRAP 15:
30 Power Jumps
15 Thrusters (45/35)
30 Power Jumps
15 Jumping C2B Pull-Ups

Scaled
“Criss Cross”
AMRAP 15:
30 Double Unders (PJ: 2-1)
15 Thrusters (75/50)
30 Double Unders
15 Pull-Ups

RX
“Criss Cross”
AMRAP 15:
30 Double Unders
15 Thrusters (95/65)
30 Double Unders
15 C2B Pull-Ups

Accessory/Gym Conditioning/ROMWOD

1.
Accessories, 5 RNFT
Bent Over Barbell Row x 6-8 reps
Rest 45 seconds
Single-Leg Glute Bridges x 12-15 reps each leg
Rest 45 seconds
Bulgarian Split Squats x 10-12 reps
Rest 45 seconds

2.
5 Supersets:
15 GHD Sit-ups + 40% Max Ring Muscle-ups
Rest 1 Minute Between Sets.

3
ROMWOD