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

Mountain Bike (AMRAP – Rounds and Reps)

C2 (CFNE):

AMRAP 15:

Buy-in:

800 m run

In the remaining time:

2 Rope Climbs

10 Burpee Box Jumps (24/20#)

50 Double-unders

C3:

Rope climb progressions (trainers choice)

Burpee Box Jumps/ Burpee Step-ups

Dubz (count misses/ 50 Singles

C4:

Buy-in

200 m run

Rope climb progressions (trainers choice)

Burpee Box Step-ups

Singles
*We subbed a run for the bike.

(CFNE)11.10.16