Crossfit Towne Lake – Saturday Morning at Towne Lake
Today’s wod is a hopper team wod with games scoring, you won’t know what the workout is until right before 3-2-1-go! Before the start of each wod we will select one movement from the hopper at random. Your team of 4 will then select which contestant(s) will perform the movements and the winning team gets 1 point, 2nd place 2pts, 3rd place 3… Lowest point team at then end of the day wins.
7. Warm up (No Measure)
3n3 Sit Ups/ Pike Push Ups/ Air Squats
Build a Bear (Weight)
Without stopping or dropping the bar, complete the following sequence, seven times:
Push Press (have bar land behind head, in rear-rack position);
Push-Press (have bar land on chest, in front-rack position).
Once you’ve completed the sequence without stopping, drop the bar. Add weight, attempt another sequence you have 10 minutes. You’re score is your male and femal max weight combination.
Death Roll (Time)
7 Rounds for Time
5 deadlift 225/155
3 forward rolls
2 wall climbs
20 sit ups
4 Rounds for time of:
24 Back Squats, 185#
24 Jerks, 135#