Monday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

Coaches Choice (No Measure)

Whatever they come up with…you do! Yay!

WOD

Probatio (5 Rounds for reps)

Trainers make sure your class is logging results!

C1(BBB):

A. AMRAP 5

Burpee BJ Overs, 24/20

Rest 5:00

B. AMRAP 4

10 Meter Shuttle Runs (1 foot must cross the line at each turn around

Rest 4:00

C. AMRAP 3

Power Cleans, 155/105

Rest 3:00

D. AMRAP 2

Wallball Shots, 30/20 9ft

Rest 2:00

E. AMRAP 1

Max Unbroken Pull ups

C2 (CFNE):

29 mins with rest

“Probatio”

AMRAP 5:

Burpee Box Jump Overs (24/20″) 9ft.

Rest 5:00

AMRAP 4:

10m Shuttle Runs

Rest 4:00

AMRAP 3:

Power Cleans

Guys:135

Girls: 95

Rest 3:00

AMRAP 2:

Wallball Shots (20/14#)

Rest 2:00

AMRAP 1:

Max Unbroken Pull-Ups

C3:

29 mins with rest

“Probatio”

AMRAP 5:

Burpee Box Jump Overs (24/20″)

Rest 5:00

AMRAP 4:

10m Shuttle Runs

Rest 4:00

AMRAP 3:

Power Cleans

Guys:95

Girls: 65

Rest 3:00

AMRAP 2:

Wallball Shots (20/14#)

Rest 2:00

AMRAP 1:

Max Unbroken Pull-Ups (band ok)

C4:

29 mins with rest

“Probatio”

AMRAP 5:

Burpee Box Step Overs (20/16″)

Rest 5:00

AMRAP 4:

10m Shuttle Runs

Rest 4:00

AMRAP 3:

Power Cleans

Guys: 75

Girls: 55

Rest 3:00

AMRAP 2:

Wallball Shots (14/10#)

Rest 2:00

AMRAP 1:

Max Unbroken Jumping Pull-ups Pull-Ups
Monday 11.14.16 (CFNE/BBB)