Thursday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

W2: Partner Med Ball (No Measure)

200 M Medball Run

10 reps of:

MB Burpees

MB Sit-ups

MB Front Squats

Wallballs

200 M Medball Run

*Partner’s run together, but only one runs with the ball. Completes a burpee then throw the ball to your partner B. Partner B completes a burpee then throws back to partner A. Keep going till you complete each rep for each movement. Partners finish last run tgether, but partner that didn’t run with the ball the first time, runs with the ball.

WOD

Ruff Ryders (AMRAP – Rounds and Reps)

Please write rounds and reps PLUS TEAM NAME in wodify profile. count the sprints as they are. Each 50′ would count as 50 reps. So if you do 7 Kettlebell swings, + 50′ + 50′ +50′ shuttle sprint = 157 reps. Ask a trainer if you are unsure.

C2:

AMRAP 20:

Teams of 2:

7 Kettlebell Swings (72/53#)

Shuttle Sprint (50′ + 50′ + 50′)

7 Calorie Bike

50′ Sprint Back

C3:

AMRAP 20:

Teams of 2:

7 Kettlebell Swings (53/35#)

Shuttle Sprint (50′ + 50′ + 50′)

7 Calorie Bike

50′ Sprint Back

C4:

AMRAP 20:

Teams of 2:

7 Kettlebell Swings (27/18#)

Shuttle Sprint (50′ + 50′ + 50′)

4 Calorie Bike

50′ Sprint Back
**THIS WORKOUT IS RELAY STYLE. ONE PARTNER WORKS THROUGH THE FULL ROUND AND THEN TAGS THEIR PARTNER IN!!

10.13.16