THURSDAY’S WOD

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

Dodgeball
*Trainer’s choice if there’s not enough athletes.

Mobility & Dynamics

Trainers Standard (No Measure)

Mobility & dynamic stretches. Takes anywhere from 15-21 minutes.

WOD

Metcon (Time)

For Time:

Cat 1/2

•100 Double Unders

•80 Overhead Walking Lunges 45/35#

•40 Push Press 75/55#

•20 Box Jumps 24/20”

Cat 3

•100 Double Unders or 200 Singles

•80 Overhead Walking Lunges 25/15#

•40 Push Press 65/45#

•20 Box Jumps 20/16”

Cat 4

•100 Singles

•80 Walking Lunges

•40 Push Press 45/33# (Scale lower if needed)

•20 Box Jumps or Step ups 16/12”

Recovery

Coaches Choice (No Measure)

Whatever they come up with…you do! Yay!