Thursday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

W5: 3 Rounds *20 Second Stations (No Measure)

Jumping Jacks

PVC Overhead Squats

Arm Forward Jumping Jacks

WOD

Metcon (AMRAP – Rounds and Reps)

C2:

Complete as many rounds as possible in 7 minutes of:

25 double-unders

5 burpee bar muscle-ups

Jump to a bar at least 6 inches beyond your reach.

C3:

7 minutes of:

25 double-unders/ 25 singles

10 burpee chest to bar / burpee to pull-up

C4:

Complete as many rounds as possible in 7 minutes of:

25 single-unders

5 burpee tp pull-up
C3:

The double-unders remain as written. If the athlete can not complete 25 double-unders in less then 2 sets, decrease the repetitions. The burpee bar muscle-ups are included to expose the athlete to the movement.

C4:

The double-under has been changed to the single-under to keep the athlete moving. Ensure exposure to the double-under by practicing them in the warm-up.

After Party

Coaches Choice (No Measure)

Whatever they come up with…you do! Yay!