Day 11 – 6 Week Challenge

CrossFit Uncensored – 6 Week Challenge

Warm-up

W1: Row & Bike (No Measure)

Row 500 M

then

Assault Bike 0.5 mile

Drills

Warm-up (No Measure)

Thrusters

Pull-ups:

work on kipping skills, hollow rock, pushing away from the bar.

WOD

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
C3:

21-15-9

Thrusters 65/45#

Pull-ups (band ok)

*scale further if needed.

C4:

18-15-9

Thrusters 45/33#

Pull-ups (jumping)

*scale further if needed.

After Party

Coaches Choice (No Measure)

Whatever they come up with…you do! Yay!