Freaky Friday

Dec 13th, 2019

Category: CrossFit

Freaky Friday

Frawls – Yeahhh Budddy


*It’s the most wonderful time of the year! Mark your calendars..the 12 Days of CrossFit Southie will be on Tuesday 12/17. See you there!*

Warm-up
10 – 8 – 6
Burpee Lateral Jumps
Seated Strict Press
Muscle Clean
*At the end of each round :30 Hollow Hold

Strength
EMOM12
Push-Press
1-4- 3 Reps
5-8- 2 Reps
9-12- 1 Rep

WOD
15 Clean and Jerks 135|95
30 Burpee Lateral Jumps
12 Clean and Jerks
24 Burpee Lateral Jumps
9 Clean and Jerks
18 Burpee Lateral Jumps

Level 2- 115|75
Level 1- 95|55

Extra Work
3 Rounds
400M Run
100’ Handstand Walk
20 GHD

*Scale HSW to either 50’ – 1:00 of attempts or 4 Wall Climbs