CrossFit Phos, CrossFit Phos West – WOD

Warm-up (No Measure)

Excited for the celebration of Crossfit Phos’s 3rd Anniversary Annihilation! Can’t wait to see what you guys can do!

Clean and Jerk (1 RM)

Bring The Heat (Weight)

Each Team has 12:00 to establish their 1 Rep Max Clean and Jerk. Score will be the team’s TOTAL weight.

Ex: Female lifts 150, Male lifts 200, team score: 350lbs

**The catch: Once a weight is loaded on the bar and attempted (whether the lift is missed or made), neither teammate is able to drop back down in weight.

Feel the Burn (AMRAP – Reps)

3:00 AMRAP

25/20 calories on the assault bike

10 Thrusters @ 50% C&J weight

Max Bar Facing Burpees

Are You Phó Real? (Time)

Obstacle Course

Phos Busters (Time)

“Phós Busters”

For Time (Rx):

150 Double Unders

25 Deadlifts 255/175

75 Box Jumps Overs

25 Toes to Bar

50 Wallballs 20lb

25 Toes to Bar

75 Box Jump Overs

25 Deadlifts 255/175

150 Double Unders

Time Cap: 16:00

Partners may break the work up however they choose with only 1 person working at a time.

For Time (Sx):

300 Single Unders

25 Deadlifts 155/115

75 Box Jumps Overs*

25 Toes to 90

50 Wallballs 14lb

25 Toes to 90

75 Box Jump Overs*

25 Deadlifts 155/115

150 Double Unders

Time Cap: 16:00

Partners may break the work up however they choose with only 1 person working at a time.