Friday!!

Alright! Tomorrow is the bring a friend partner WOD! Lets change some lives together.

I know we have been doing a ton of lifting lately. We are trying out a new format and will see how everyone does and feels at the end of the four weeks. I just ask for everyone to participate, be patient, and give it a go and trust the programming. At the end of the four weeks we want your feedback and we can reassess.

That being said.... CrossFit is having a liftoff competition.

Here is the competition WOD:

Workout

Rx'd Workout

Complete as many rounds as possible in 12 minutes of:

3 snatches

6 clean and jerks

9 chest-to-bar pull-ups

54 double-unders

M 135 lb., F 105 lb.

Alternate Rx, (Competition Scaled Workout)

Complete as many rounds as possible in 12 minutes of:

3 snatches

6 clean and jerks

9 pull-ups

54 single-unders

M 95 lb., F 65 lb.

Post total reps to WODHOPPER!!