Laveen CrossFit – CrossFit
Quick announcement, don’t forget the L.C ladies brunch is tomorrow at Bliss Rebar
located at 901 N 4st at 10:30am.
– As we end a rough week of workouts what better way to finish off a week then with a fun Friday partner wod. This will be a continuous running clock, you and your partner will split up the reps however you would like for the allotted time have and for those rolling without a partner, work for 1/2 the amount of time and rest the other half.
In true LC fashion, post your post-wod selfies to your social media and don’t forget to tag us! Thank you all for being a member of the L.C and here’s to the weekend, Cheers!
Metcon (AMRAP – Reps)
For max reps
– Max 100 Ft sprints
– Max Toes to Bar
– Max Dual DB hang C&J(50/35)(from mid shin)
-Max Box jumps (24/20)
– Max Dual DB Lunges(50/35)(in place)
– Max Cal machine
Rx+: 60/50 DB, 30/24 box jump
– every 100ft = 1 rep
– lunges are a 2 count for 1 rep.
– 1 set weight for both db movements
(40/30)(35/25)(30/20)(anything heavy for you)