"CrossFit has changed my life. 120 lb. lost in the last 14 months, on track to lose another 40 lb. or so ... Learning how to eat right and making a ton of friends along the way. It's been quite the journey.” 

—Stephen Selph, CrossFit Bradenton

 

WOD 101816

What costume are you wearing to our Halloween WOD on Saturday?

Warm-Up Hips/ Legs

Two Rounds:
Leg Swings - 10 Reps per leg
Inch Worm Progression - 3 Reps
Hand Release Push Up - 10 Reps
Air Squats - 10 Reps
Air Squats - 10 Reps - Hold Bottom 3 sec

Mobility
PVC Pass Through
PVC Shoulder Opener
PVC Shotgun Stretch
LAX Hamstring on Box
LAX Shoulder on Wall
Squat Hold - Squat Rack

Bench Press (MAX Effort)

Take 15 minutes to build to today’s 1-RM Bench Press

Grace (Time)

For Time:  
30 Clean and Jerks, 135# / 95#

Cash Out

30 burpees for time!!!

Out of Town WOD

15 min AMRAP

12 OH Walking Lunges
10 Hand Release Push Ups
5 Pull-ups

Comment

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