Thursday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

R3: 800 M Run (No Measure)

WOD

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
C2(CFNE):

50 Box Jumps (24/20″)

50 Jumping Pull-ups

50 Kettlebell Swings (35/27#)

50 Walking Lunges

50 Toes-to-Bar

50 Push Press (45/35#)

50 Hip Extensions

50 Wallballs (20/14#)9ft

50 Burpees

50 Double-unders

C3:

Scale-

Toes to bar/ Knees to Elbows

Double Unders (count misses/ Singles

*scale movements further if needed. You want to keep moving with minimal breaks. Find weights and movements that allow you to do so. With good form. Trainer will scale you during WOD if needed.

C4:

3 Rounds

10 Box Step-ups (16/14″)

10 Jumping Pull-ups

10 Kettlebell Swings (27/18#)

10 Walking Lunges

10 Knee Raises

10 Push Press (33/15#)

10 Hip Extensions

10 Wallballs (14/18#)9ft

10 Burpees

10 Singles

*trainer may scale or add rounds depending on athletes ability. At the trainers discretion.