FRIDAY’S WOD

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

-200m Run

-10 Split Jumps

Connectivity

C5: Squat Therapy (No Measure)

6 Russian Baby Makers

6 Hawaiian Squats

6 Rack Assisted Squats

Metcon

Metcon (Time)

25-20-15-10-5

CAT 1

-Cal Row or Bike

-Wall Balls 30/25#

CAT 2

-Cal Row or Bike

-Wall Balls 25/20#

CAT 3

-Cal Row or Bike

-Wall Balls 20/14#

CAT 4

-Cal Row or Bike

-Wall Balls 14/10# (Scale lower if needed)