SATURDAY’S WOD

CrossFit Uncensored – CrossFit

Warm-up

W2: Partner Med Ball (No Measure)

200 M Medball Run

10 reps of:

MB Burpees

MB Sit-ups

MB Front Squats

Wallballs

200 M Medball Run

*Partner’s run together, but only one runs with the ball. Completes a burpee then throw the ball to your partner B. Partner B completes a burpee then throws back to partner A. Keep going till you complete each rep for each movement. Partners finish last run tgether, but partner that didn’t run with the ball the first time, runs with the ball.

Metcon

Metcon (AMRAP – Rounds and Reps)

PARTNER WOD

18 MIN AMRAP

CAT 1

-60 Cal Row

-50 Toes 2 Bar

-40 Box Jumps 30/24″

-30 Power Cleans 135/95#

-20 Muscle Ups

CAT 2

-60 Cal Row

-50 Toes 2 Bar

-40 Box Jumps 24/20″

-30 Power Cleans 115/85#

-20 Muscle Ups

CAT 3

-60 Cal Row

-50 Knees 2 Elbow

-40 Box Jumps 24/20″

-30 Power Cleans 95/65#

-20 Pull Ups

CAT 4

-60 Cal Row

-50 Knee Raises

-40 Box Jumps or Step Ups 20/16″

-30 Power Cleans 75/55# (Scale lower if needed)

-20 Ring Rows
**Partners will work on the reps together, but work one at a time. While one partner is working the other one is resting.