Thursday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

W24: 3 Rounds of: (No Measure)

:20 Static or Rocking Hollow Hold

10 Reverse Lunges (optional to add a little load with DBs or Plate)

3-5 Push-ups

WOD

Metcon (AMRAP – Rounds and Reps)

C2:

AMRAP 20:

200 Meter Run

14 Kettlebell Deadlifts (70’s/53’s)

2 Rope Climbs

C3:

AMRAP 20:

200 Meter Run

14 Kettlebell Deadlifts (53’s/35’s)

2 Rope Climbs/ Halfway-up x2 or foot lock in x6

C4:

AMRAP 20:

100 Meter Run

14 Kettlebell Deadlifts (27’s/18’s)

2 Ring Rows/Rope Climb Progressions (trainers choice)