SATURDAY’S WOD

CrossFit Uncensored – CrossFit

Warm-up

W8: 6 minute AMRAP (No Measure)

Have your athletes break up into partners. Partner 1 is stationed on one side of the gym and partner 2 is on the opposite side. The clock begins on your count and partner 1 does 6 abmat sit-ups as quickly as possible while partner 2 holds a plank. Partner 2 is only allowed to come out of plank once they are tagged by partner 1 who has to run all the way across the gym upon completion of the sit-ups to tag in their partner.

WOD

Metcon (AMRAP – Rounds and Reps)

Partner WOD

25 min AMRAP

Cat 1

Partner A

-25 Wall Balls 25/20#

-25 Box Jumps 24/20”

-25 Grasshoppers (left and right is 1 rep)

Partner B

-200m Pinch Plate Run 35/25#

Cat 2

Partner A

-25 Wall Balls 20/14#

-25 Box Jumps 24/20”

-25 Grasshoppers

Partner B

-200m Pinch Plate Run 25/15#

Cat 3

Partner A

-25 Wall Balls 14/10#

-25 Box Jumps 20/12”

-25 Grasshoppers

Partner B

-200m Pinch Plate Run 15/10#

Cat 4

Partner A

-25 Wall Balls 10/8#

-25 Box Jumps or Step Ups 20/12”

-25 Grasshoppers

Partner B

-200m Pinch Plate Run or Kettlebell Farmer Carry (scale as needed)
WHILE PARTNER A IS WORKING, PARTNER B WILL PERFORM THE 200M PINCH PLATE CARRY OR KB FARMER CARRY AND THEN PARTNERS WILL SWITCH OFF.