Tuesday’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.

WOD

Metcon (5 Rounds for time)

This will have to be done in Heats.

C1: N/A

C2: (RX)

On the C2 rower:

Pull a sub-1:25/1:40* 500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:30/1:45* 500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:35/1:50* 500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:30/1:45* 500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:25/1:40* 500-m pace for as long as possible

Scale split times as needed.

C3:

On the C2 rower:

Pull a sub-1:35/1:50* 500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:40/1:55* 500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:45/2:00* 500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:40/1:55* 500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:35/1:50* 500-m pace for as long as possible

C4:

On the C2 rower:

Pull a sub-1:45/2:00* 500-m pace for as long as possible

Rest 3 minutes or as needed to recover

Pull a sub-1:50/2:05* 500-m pace for as long as possible

Rest 3 minutes or as needed to recover

Pull a sub-1:55/2:10* 500-m pace for as long as possible

Rest 3 minutes or as needed to recover

Pull a sub-1:50/2:05* 500-m pace for as long as possible

Rest 3 minutes or as needed to recover

Pull a sub-1:45/2:00* 500-m pace for as long as possible

The 500-m pace you choose is intended to be maintained for 0:20-1:30,

After Party

W15: 2 Mountain Runs (No Measure)

C2/3: GHD Situps (25x)

C4: Sit-ups (50x)