Wednesday’s WOD

CrossFit Uncensored – CrossFit


Warm-up

AP14: Roxanne (No Measure)

Here’s how it works…

Start with blaring “Roxanne” by The Police

Then do jumping jacks until they say Roxanne

Every time Roxanne is said you have to do a burpee

You can mix up jumping jack with high knees, running in place or butt kicks

But EVERY TIME Roxanne is said you HAVE to do a burpee

26 Reps of Burpees

Song Reference:

https://youtu.be/WXzFCS72QIA

WOD

Metcon (2 Rounds for reps)

C2:

AMRAP 6:

42 Double-unders

30 Wallballs (20/14#) 10ft.

18 Toes-to-Bar

Rest 5:00

AMRAP 6:

21 Double-unders

15 Wallballs (20/14#) 10ft.

9 Toes-to-Bar

C3:

AMRAP 6:

42 Double-unders(count misses)/ Singles

30 Wallballs (20/14#) 9ft.

18 Toes-to-Bar/ Knees to Elbows

Rest 5:00

AMRAP 6:

21 Double-unders(count misses)/ Singles

15 Wallballs (20/14#) 9ft.

9 Toes-to-Bar/ Knees to Elbows

C4:

AMRAP 6:

42 Singles

30 Wallballs (14/10#)

18 Knee Raises

Rest 5:00

AMRAP 6:

21 Singles

15 Wallballs (14/10#)

9 Knee Raises
03.01.17 CFNE

Recovery

Foamrolling (No Measure)

Roll it out!!!