Monday’s WOD

Announcements

Daily announcements! Please reserve your spot for each class prior to class! Paint and sip this weekend- details on crossfituncensored.com. Please RSVP. Friday night lights is coming back 5/19 and going to be awesome! Look for the details coming soon! Jais’ wod is 5/27, We will being selling tank tops for the event. The cost is $14 each. We need your order and cash by Friday 5/5 if you want one.

CrossFit Uncensored – CrossFit

Warm-up

New Section

W4: 2 Rounds (No Measure)

3 Rounds

200 M Row

5 Jumping Jacks

5 Grasshoppers

WOD

Metcon (Time)

Heartbreak Kid”

C1 (RX+)

3 Rounds:

10 Front Squats (185/135)

20 CTB Pull-ups

50 Double-unders

*trainer must okay weight. Form MUST be on point.

C2(RX):

3 Rounds:

10 Front Squats (155/105)

20 Chest-to-Bar Pull-ups

50 Double-unders

C3:

3 Rounds:

10 Front Squats (135/95)

20 Pull-ups (banded)

50 Doubles(count misses +

singles)/Single-unders

*scale further if needed.

C4:

3 Rounds:

10 Front Squats (45/35)/Air Squats

20 Jumping Pull-ups

50 Single-unders

Stamina Conditioning

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