704-840-5742

CrossFit Gastonia

Forging Elite Fitness in Gaston Count

 

     WOD 

 
Friday (5:30 am CrossFit / 6:00 pm Bootcamp / 7:00 pm CrossFit)

Warm-up
Dynamic movements

CrossFit Games Open 14.2 and 15.2 (AMRAP - Reps)
Includes Masters up to 54 years old

0:00 - 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups

3:00 - 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups

6:00 - 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.