Tuesday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

Skill Work

7 minute EMOM

Stamina Conditioning (BBB)

EMOMx7:

Ninjas:

6 C2B Pull-ups

15 Triple-unders

Advance:

6 C2B Pull-ups

30 Double-unders

Intermediate:

6 C2B Pull-ups/Pull-ups (band ok)

30 Double-unders (count misses)/ 30 Singles

Beginner:

6 Jumping Pull-ups

30 Singles

WOD

Lead Foot (3 Rounds for reps)

C2 (CFNE):

AMRAP 4:

27 Cal Row

27 Burpees

27 Chest-to-Bar Pull-ups

Rest 4:00

AMRAP 4:

21 Cal Row

21 Burpees

21 Toes-to-Bar

Rest 4:00

AMRAP 4:

15 Cal Row

15 Burpees

15 Pull-ups

C3:

Progressions

Pull-ups (band ok)

Toes to Bar/ Knees to elbows

C4:

AMRAP 4:

18 Cal Row

18 Burpees

18 Jumping Pull-ups

Rest 4:00

AMRAP 4:

15 Cal Row

15 Burpees

15 Knee Raises

Rest 4:00

AMRAP 4:

12 Cal Row

12 Burpees

12 Jumping Pull-ups
11.01.16 (CFNE)