Thursday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

Coaches Choice (No Measure)

Whatever they come up with…you do! Yay!

Warm-up

W6: 3 Rounds *20 Second Stations (No Measure)

Plank Hold

Double Unders

Mountain Climbers

WOD

Metcon (Time)

*The “dumbbell burpee / hang squat clean / thruster” is a burpee with dumbbells followed by a hang squat clean and then a thruster. Use barbell if there are no more dumbbells.

*If you can do the the first set of lifting unbroken then consider doing this RX. If not scale to C# or further. Trainer will let you know if you have gone to heavy. LISTEN!

C2:

21-18-15-12-9-6-3 reps for time of:

dumbbell 35/25-lb. /or barbell 95/65-lb.*

dumbbell/ barbell burpee/hang squat clean

thrusters

Pull-ups

C3:

21-18-15-12-9-6-3 reps for time of:

dumbbell 30/20-lb. /or barbell 75/55-lb.* burpee / hang squat clean / thrusters

Pull-ups (banded ok)

C4:

21-15-9-3 reps for time of:

dumbbell 20/10-lb. /or barbell 45/33-lb.* burpee / hang squat clean / thrusters

Jumping Pull-ups

After Party

Coaches Choice (No Measure)

Whatever they come up with…you do! Yay!

Coaches Choice (No Measure)

Whatever they come up with…you do! Yay!