Friday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

Coaches Choice (No Measure)

Whatever they come up with…you do! Yay!

Metcon (7 Rounds for reps)

**Log all the reps accumulated each round. Start a 0 when starting a new round.

Make 3 attempts at each of the following:

C2:

Max set of single-leg squats on your left leg.

Max set of single-leg squats on your right leg.

Max set of left-arm dumbbell snatches (touch-and-go).

Max set of right-arm dumbbell snatches (touch-and-go).

Max set of strict toes-to-bars.

**For the squats, a set ends when your opposite foot touches the ground or you rest excessively at the top. For the snatch, use the heaviest dumbbell that you can find and still get at least 3 reps. Warm up for each and rest as needed between efforts.

C3:

Use a band or pistol progression.

Toes to bar or knees to elbows

C4:

Air Squats

knee raises