Friday’s WOD

Announcements

Coaches Meeting (MANDATORY) January 26th, Thursday 6PM.
Barbell Club cancelled for January 26th, Thursday at 6PM.

CrossFit Uncensored – CrossFit

Warm-up

W9: 5 Minutes of Doubles Unders (No Measure)

*Work on double-unders if you don’t have them.

WOD

Metcon (Time)

C1:

10 Ring Muscle-ups

150 Double-unders

20 Squat Snatch (135/95#)

150 Double-unders

10 Ring Muscle-ups

C2:

10 Bar Muscle-up

150 Doube-unders

20 Squat Snatch (115/80#)

150 Double-unders

10 BarMuscle

C3:

10 Bar Muscle-up (band ok)/ Ring Progression

150 Doube-unders

20 Squat Snatch (85/55#)

150 Double-unders

10 Bar Muscle(band ok)/ Ring Progression

C4:

10 Jumping Pull-ups/Ring Rows

150 Singles

20 Squat Snatch (65/35#)

150 Singles

10 Jumping Pull-ups/Ring Rows
12.30.16 BBB