WOD

Gotta Get Myself a Bag (AMRAP - Reps)
EMOM 15
1: 15/12 Cal Row
2: 15 Burpees
3: AMRAP DB Snatch 50/35

*Score is total number of DB snatches.

Franklin’s Gotta Eat (Time)
10-9-8-7-6-5-4-3-2-1
Front Squats 185/125
Strict Pullups
*Run 100m after each round

Can I Get an Encore? (AMRAP - Reps)
AMRAP 5
25 DU's
5 Hang Snatches 135/95

Rest 3 and Repeat with 115/75
Rest 3 and Repeat with 95/65

Morrison (Time)
50-40-30-20-10
Wall-Ball Shots, 20#/14#
Box Jumps, 24"/20"
Kettlebell Swings, 53#/35#
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010

Apple Betty (5 Rounds for time)
Every 4 Minutes x5
9 Ring Dips
12 DB Deadlifts 50/35
SPRINT 200m

Rx+=6 RMU’s and any DB’s 70/45 or heavier

Full of Fran (AMRAP - Reps)
6 Rounds
:30 AMRAP Thrusters 95/65
:30 Rest
:30 AMRAP TTB
:30 Rest

*Score is total # of reps
**Rx+=135 if and only if Fran time is under 4:00.

Double Dutch (Time)
12-9-6-3
Power Cleans 185/125
Burpees
*20 DU's EMOM

Food Hangovers (AMRAP - Reps)
EMOM 25
1: Row 18/14 Cals
2: 40m Plate Push 45/35
3: 10 DB Snatches 50/35
4: AMRAP Pullups
5: Rest

Lock It Up (Time)
7 Rounds
8 Front Rack Lunges 155/105
10 Situps
12 KBS 53/35

'Murica (AMRAP - Reps)
AMRAP 15
4 Deadlifts 295/195
8 Pushups
12 Box Jumps 24/20

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Saturday: 8:00 AM - 12:00 PM

Sunday: 9:00 AM - 11:00 AM

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Crossfit Norwalk

30 Muller Ave,

Norwalk, CT 06851

Phone. 203-939-1040