Friday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

W31 Volleyball (No Measure)

AMRAP 10 Minutes

Wall Ball Shots

Teams will volley a wall ball (using standard wall ball shot form with a air-squat) over 4 boxes across by 3 tall. Ball can only go into 3 athletes hands then needs to be passed over the boxes to the other team. Team will do 5 burpees any time the volley is stopped. Winner is the team with the most consecutive volleys.

WOD

Metcon (AMRAP – Rounds and Reps)

C2:

Teams of 2, AMRAP 20:

5 Front Squats (165/110)

15 Plate Hops (45#)

10/7 Calorie Bike

*Partners complete full rounds before switching.

C3:

Teams of 2, AMRAP 20:

5 Front Squats (135/95)

15 Plate Hops (35#)

10/7 Calorie Bike

*Partners complete full rounds before switching.

C4:

Teams of 2, AMRAP 20:

5 Front Squats (95/65)/Air Squats

15 Plate Hops (15#)

5/3 Calorie Bike

*Partners complete full rounds before switching.