Friday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

W31: Med Ball Relay (No Measure)

Separate Class into two teams. Start by passing a 10# or 14# med ball to the person behind you. Last person bring the ball to the front to repeat. Keep going until you get to the person who started the game.

See Video Here:

https://youtu.be/2S3YWXvlv9w

WOD

Metcon (Time)

C1 (RX+)

3 RFT:

15 Burpee Box Jump Overs, 24/20

12 Power Cleans, 185/135

9 Ring Muscle ups

*trainer must OK ANY athletes in this CAT.

C2 (RX):

3 Rounds:

5 Burpee CTB Pull-ups

10 Power Snatches (115/80#)

20 Box Jump-Overs 24/20

C3:

3 Rounds:

5 C2B Pull-ups/Pull-up (band ok)

10 Power Snatches (95/65#)

20 Box Jump-Overs 24/20

C4:

3 Rounds:

5 Jumping Pull-up

10 Hang Power Snatches (45/35#)

20 Box Jump-Overs 16/14

*trainer will scale or switch movements as seen fit for individual athletes (if needed)

After Party

W15: 1 or 2 Mountain Runs (No Measure)