Friday’s WOD

CrossFit Uncensored – CrossFit


Warm-up

W18: 3 Rounds (No Measure)

200 M Run

10 Burpees

Skill Work

Double-Unders

Choose one of the following:

Ninjas: 5×75 Unbroken Double-unders, :15 rest between sets

Advanced: 6×50 Unbroken Double-unders, :30 rest between sets

Intermediate: 7×35 Unbroken Double-unders (count misses), :45 rest between sets

Beginner: 8×5 Unbroken Double-unders, 1 min rest between sets

Beginners need to at least ATTEMPT for a double-under even if you don’t have them.

WOD

Salsa Verde (AMRAP – Rounds and Reps)

Please post results into WODIFY as Rounds and total or reps complete into round. Example 3 Rounds + 5 MU + 9 Power Cleans = 3 Rounds + 14 Reps

C2:

AMRAP 15:

5 Ring Muscle-ups

10 Ketllebell Swings (53/35#)

25 Wallballs (20/14#) 9ft

C3:

AMRAP 15:

5 Bar Muscle-up (band ok)/ C2B

10 Kettlebell Swings (53/35#)

25 Wallballs (20-10ft/14-9ft#)

*scale further if needed. Weights & progressions are just a suggestion in this CAT. (trainers discretion)

C4:

AMRAP 15:

5 Ring Rows

10 Kettlebell Swings (27/18#)

15 Wallballs (14/10#) 8ft

*scale further if needed. Weights & progressions are just a suggestion in this CAT. (trainers discretion)
10.7.16 CFNE