Friday’s WOD

Announcements

We are CLOSED on Memorial Day (Monday, May 30th, 2016). Please RSVP on the whiteboard in the gym if you want to come out to Road Runner Park this Sunday. Volley Ball, BBQing, Corn Hole, Beer Pong…..Fun! Bring the family!

CrossFit Uncensored – CrossFit

Warm-up

W17: 3 minutes: (No Measure)

Every 30 sec perform 5 Air Squats

WOD

Metcon (Time)

C1:

4 rounds for time of:

200 m Run

10 Hang Power Cleans 185/130#

10 V Situps

C2:

4 rounds for time of:

200 m Run

10 Hang Power Cleans 165/115#

10 V Situps

C3:

4 rounds for time of:

200 m Run

10 Hang Power Cleans 135/95#

10 V Situps

C4:

4 rounds for time of:

200 m Run

10 Hang Power Cleans 65/45#

10 V Situps

After Party

Tabata Bike or Row (No Measure)

8 cycles

20 seconds of work

10 seconds of rest