Saturday’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

400m Run (Time)

Max Effort 400m Run

WOD

PW4: Partner Murph (Time)

***25 Minute Time Cap***

C2:

Run, 800 M

100 Pull-ups

200 Push-ups

300 Air Squats

Run, 800 M

C3:

Run, 800 M

100 Pull-ups (banded okay)

200 Push-ups (knees okay)

300 Air Squats

Run, 800 M

C4:

15 Minute Amrap:

200 M Run

5 Jumping Pull-ups

10 Push-ups (knees okay)

15 Air Squats

****scale further if needed****

**Work in teams of 2. Both partners run the 800 meters. Then split the pull-ups, push-ups, and squats as needed with only one person working at a time. 20 rounds of Cindy, split 10 and 10, works well. Then both partners run another 800. Post total time. Post partner to notes.