Wednesday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

W18: 3 Rounds (No Measure)

200 M Run

10 Burpees

WOD

Griff (Time)

For Time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.
To learn more about Griff click here
C3:

For time:

Run 400 meters

Run 200 meters backwards

Run 400 meters

Run 200 meters backwards

C4 (15 min AMRAP):

For time:

Run 200 meters

Run 200 meters backwards

C3/C4 Notes:

The distance has been decreased to allow the beginner to finish in under 20 minutes. While running backwards be sure to pick the feet up high enough to prevent tripping and turn your head to look where you are going. Shorter steps can also be helpful. During the warm-up, choose a few running drills to practice from the exercises and demos page prior to the first 400.

After Party

Coaches Choice (No Measure)

Whatever they come up with…you do! Yay!