Wednesday’s WOD / May 11th

CrossFit Uncensored – CrossFit

Warm-up

W1: Row & Bike (No Measure)

Row 500 M

then

Assault Bike 0.5 mile

WOD

PW3: 16 Minute (AMRAP – Rounds and Reps)

Tire Flips are together. Split the reps however you like.

C1(RX+):

5 Tire Flips & jump through (partner together)

20 Med-ball Russian Twists 25/20#

20 Kettlebell Power Snatch (alternating) 72/53#

10 Battle Rope

C2(RX):

5 Tire Flips & jump through (partner together)

20 Med-ball Russian Twists 20/14#

20 Kettlebell Power Snatch (alternating) 53/44#

10 Battle Rope

C3:

5 Tire Flips & jump through (partner together)

20 Med-ball Russian Twists 20/14#

20 Kettlebell Power Snatch (alternating) 53/35#

10 Battle Rope/ Ring Rows

C4:

5 Tire Flips & jump through (partner together)

20 Med-ball Russian Twists *pick a weight that preserves form

20 DB Power Snatch (alternating) *pick a weight that preserves form

10 Battle Rope / Ring Rows

After Party

AP25: Monkey Run! (No Measure)

Monkey Bars – 1 Pass Through

–THEN–

Mountain Run