Friday’s WOD / May 13th

CrossFit Uncensored – CrossFit

Warm-up

W9: 5 Minutes of Doubles Unders (No Measure)

*Work on double-unders if you don’t have them.

Connectivity

C1: Deep Couch Stretch (No Measure)

20 seconds hold

6 x each leg

Weightlifting

Deadlift (1×3)

25 minutes/ Set Clock:

Partner up if possible!

C2/C3: Find your 3RM Deadlift

C4: Work on mechanics and technique at a light weight doing 5 x 10 reps

LOG RESULTS!!!

After Party

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
C3:

Double-unders – count misses & Singles

Singles – double the reps *50 = 100

C4:

50-40-30-20-10

Singles

30-25-20-15-10

*If the coach is unable to log results for either lifting or the benchmark WOD. It’s IMPORTANT that you put in your results and progressions. This is so you can measure and test next time it comes up.