Monday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

W6: 3 Rounds *20 Second Stations (No Measure)

Plank Hold

Double Unders

Mountain Climbers

WOD

Metcon (Time)

Run 400 meters

Rest 1 minute

Run 800 meters

Rest 2 minutes

Run 1200 meters

Rest 3 minutes

Run 1600 meters

Post time.

C3 (Intermediate):

Run 400 meters

Rest 1 minutes

Run 800 meters

Rest 2 minutes

Run 1200 meters

Rest 3 minute

Run 1600 meters

Post time.

The intermediate can perform this workout as written. Prior to starting this workout, head to CrossFitEndurance.com and select a couple of running drills. Warm-up using these drills and focus on those points during the workout. Log each time for each distance.

C4 (Beginner):

Run for 2 minutes

Rest 1 minute

Run for 4 minutes

Rest 2 minutes

Run for 6 minutes

Rest 3 minute

Run for 8 minutes

Post distance.

The distances have been changed to times to allow the beginner to run for the intended time domain. If the beginner can run the prescribed distances in less than these times, perform the workout as written. Prior to starting this workout, head to CrossFitEndurance.com and select a couple of running drills. Warm-up using these drills and focus on those points during the workout.
400 M – Normal to right before the driveway ends, back to the bay doors.

800 M –

Out the bay door down the street to the left, past the sidewalk, to the drin that goes under the road. Turn around and back to the bay door.

1,200 M –

Out the bay door, down to the street to the left, past the sidewalk run to the drain that goes under the road. Turn around and back up to the bay doors. then do a normal 400 M.

1,600 M –

The mile marker is out to the street to the left. The telephone pole after the yellow curve sign that’s on the right side of the road. Hit that come back in the bay doors.

*daylight restrictions, Use the normal 400 M to chip away at this WOD, or you have the option or

After Party

Coaches Choice (No Measure)

Whatever they come up with…you do! Yay!