FRIDAY’S WOD

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

Dodgeball

Skill Work

Warm-up (No Measure)

Take 10 min to work on Rope Climbs. Help athletes understand how to clinch the rope with their feet. Learning good technique is the number one way to learn how to climb the rope.

WOD

Metcon (Time)

10 rounds for time:

Cat 1

•100m Sprint

•1 Legless Rope Climb (Can use feet during descent)

Cat 2

•100m Sprint

•1 Rope Climb

Cat 3

•100m Sprint

•1 Rope Climb or 3 Progression Rope Climbs

Cat 4

•100m Sprint

•3 Progression Rope Climbs or 5 Ring Rows (depends on if there’s enough ropes)