Friday’s WOD

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Level 1 Fitness Class @ 7AM open to regular CrossFit athletes. Barbell Class is on Tuesday an Thursday at 6PM.

CrossFit Uncensored – CrossFit


We don’t use MACHINES, we BUILD them.

Warm-up

W13: 2 rounds (No Measure)

5 Pull-ups

10 Push-ups

15 Air squats

100 M Run

WOD

Metcon (Time)

“Boulderdash”

C1:

For time:

21-15-9

Overhead Squats (115/85#)

Handstand Push-ups

400m Run

C2:

For time:

21-15-9

Overhead Squats (95/65#)

Handstand Push-ups

400m Run

C3:

For time:

21-15-9

Overhead Squats (95/65#)

Handstand Push-ups (mats ok)

400m Run

C4:

For time:

21-15-9

Overhead Squats (45/33#)

Box Pike Handstand / Box Push-up

200m Run