Thursday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

800m Run (Time)

Max Effort 800m Run

Connectivity

Coaches Choice (No Measure)

Whatever they come up with…you do! Yay!

Back Squat (3-3-3-3-3)

C4:

Back Squat 5-5-5-5-5 reps

Post loads to comments.

The reps are increased to give the beginner more exposure to the mechanics of the back squat. Go to CrossFit.com and click on exercise and demos. Search for back squat to review the points of performance before the work out. Warm-up using a PVC pipe, followed by an empty barbell and slowly increase loads until the load feels heavy for a set of five. Start the working sets here. Only increase loads if mechanics are maintained, paying close attention to maintaining a neutral spine. Log the loads lifted to use this as a benchmark for future workouts.

After Party

7 Minute EMOM

Every minute on the minute 8 Burpees.

*if there is time