Thursday’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

W27: Monkey in the Middle (No Measure)

https://www.youtube.com/watch?v=mnGUyw_WTE4#action=share

You can do a couple groups if the ball is too heavy for some.

– If the ball gets dropped everyone does 3 burpees

– if the ball gets caught the person who thre the ball switches with the “monkey in the middle”.

– Set the clock and play for 3-5 minutes.

WOD

Metcon (Time)

C2 (RX):

3 Rounds:

500m Row

25 Sit-ups

20 DB Push Presses (35s/20s)

15 Deadlifts (205/145)

C3:

3 Rounds:

500m Row

25 Sit-ups

20 DB Push Presses (35s/25s)

15 Deadlifts (185/135)

C4:

3 Rounds:

200m Row

15 Sit-ups

10 DB Push Presses (20s/10s)

10 Deadlifts (115/80)