TUESDAY’S WOD

CrossFit Uncensored – CrossFit

Warm-up

W17: 3 minutes: (No Measure)

Every 30 sec perform 10 Air Squats

Skill Work

GD1: Rope Climbs Drill (No Measure)

Take about 10 min to help work on technique with rope climbs. Really focus on getting members to understand how to clinch the rope with their feet. Go over progressions.

Warm-up (No Measure)

THEN:

6 min EMOM

C1- 1 Legless Rope Climb

C2- 1 Rope Climb

C3- 1 Half Rope Climb

C4- 3 Progression Rope Climbs or 8 Ring Rows (Depending on if there’s room)

WOD

Metcon (Time)

21-15-9

CAT 1

-Chest 2 Bar Pull Ups

-Wall Balls 30/25#

CAT 2

-Pull Ups

-Wall Balls 20/14#

CAT 3

-Banded Pull Ups

-Wall Balls 14/10#

CAT 4

-Jumping Pull Ups

-Wall Balls 10/8#