Monday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

W7: 2 Rounds (No Measure)

200 M Run

10 Grasshopper

5 Air Squats

Connectivity

Thoracic Barbell Stretch (No Measure)

20 sec hold x 4

C1: Deep Couch Stretch (No Measure)

20 seconds hold

6 x each leg

WOD

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
C2(RX):

Wall Ball, 20/14 lbs, 10 ft Sumo Deadlift High Pull, 75/55 lbs

Box Jump, 20 in

Push Press, 75/55 lbs Row (calories)

Rest 1 min

C3:

Wall Ball, 20/14 lbs, 9 ft Sumo Deadlift High Pull, 65/45 lbs

Box Jump, 20 in

Push Press, 65/45 lbs Row (calories)

Rest 1 min

*scale weights further if needed

C4:

Wall Ball, 10/8 lbs, 8 ft Kettlebell Sumo Deadlift High Pull, 35/27 lbs

Box Step-up, 16/14 in

Push Press, 45/35 lbs Row (calories)

Rest 1 min

*scale weights further if needed

*Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations / LOG YOUR RESULTS! This is a BENCHMARK. You will see it again. You CAN’T IMPROVE what your don’t MEASURE!