Monday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

W6: 3 Rounds *20 Second Stations (No Measure)

Plank Hold

Double Unders

Mountain Climbers

Skill Work

GD1: Rope Climbs Drill (No Measure)

Take about 10 min to help work on technique with rope climbs. Really focus on getting members to understand how to clinch the rope with their feet. Go over progressions.

WOD

Metcon (AMRAP – Rounds and Reps)

C2:

Complete as many rounds as possible in 12 minutes of:

15-ft. rope climbs, 3 ascents

135/95-lb. push presses, 12 reps

50 double-unders

C3:

Complete as many rounds as possible in 12 minutes of:

15-ft. rope climbs, 3 / halfwayup or a lock in progression

115/80 -lb. push presses, 12 reps

50 double-unders(count misses)/singles

C4:

Complete as many rounds as possible in 12 minutes of:

rope climbs, 3 progressions

45/35 push presses, 12 reps

50 singles

After Party

Coaches Choice (No Measure)

Whatever they come up with…you do! Yay!