October 20, 2017

779 Susquehanna Ave, Franklin Lakes, NJ 07417 // P: 201.485.8800 // info@crossfit201.com

Friday

October 13, 2017

Athletes,

The WOD for Friday, October 13, 2017 will be

Friday the 13th WOD

Midline Finisher

4 Rounds
15 Abmat Sit-Ups
20 Hip Extensions
25 Flutter Kicks (50 total)
30 Good Mornings 45/35

*Not for time

Then

Lurong Living WOD 4

10 minutes CAP

Level 3
10 Deadlifts
20 Double Unders
8 Deadlifts
40 Double Unders
6 Deadlifts
60 Double Unders
4 Deadlifts
80 Double Unders
2 Deadlifts
100 Double Unders

Level 2
10 Deadlifts
10 Double Unders (or 20 singles)
8 Deadlifts
20 Double Unders (or 40 singles)
6 Deadlifts
30 Double Unders (or 60 singles)
4 Deadlifts
40 Double Unders (or 80 singles)
2 Deadlifts
60 Double Unders (or 100 singles)

Level 1
10 Deadlifts
20 Singles
8 Deadlifts
40 Singles
6 Deadlifts
60 Singles
4 Deadlifts
80 Singles
2 Deadlifts
100 Singles

Weights:
Level 3: 225/175
Level 2: 185/145
Level 1: 135/95

Keep Building Up

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