Tuesday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

W17: 3 minutes: (No Measure)

Every 30 sec perform 5 Air Squats

WOD

Metcon (Time)

C2(RX):

PERFORMANCE

“Down Under”

3 Rounds:

50 Double-unders

20 Wallballs (20/14#) 10/9ft



50 Calorie Bike



2 Rounds:

50 Double-unders

20 Wallballs (20/14#)



35 Calorie Bike



1 Round:

50 Double-unders

20 Wallballs (20/14#)



20 Calorie Bike

C3:

3 Rounds:

50 Double-unders/Singles

20 Wallballs (20/14#) 9ft



50 Calorie Bike



2 Rounds:

50 Double-unders/Singles

20 Wallballs (20/14#)



35 Calorie Bike



1 Round:

50 Double-unders/Singles

20 Wallballs (20/14#)



20 Calorie Bike

C4:

3 Rounds:

25 Single-unders

10 Wallballs (14/10#)



10 Calorie Bike



2 Rounds:

25 Single-unders

10 Wallballs (14/10#)



10 Calorie Bike



1 Round:

25 Single-unders

10 Wallballs (14/10#)



10 Calorie Bike

*trainer will add or sub reps/rounds as seen fit for athlete
The wall-ball brings together two highly functional weightlifting movements (Front Squat & Push Press) at a light load that allows for extended duration of the movement. This creates a highly powerful metabolic stimulus, especially when combined with biking and jump rope.

After Party

Coaches Choice (No Measure)

Whatever they come up with…you do! Yay!