Wednesday’s WOD

CrossFit Uncensored – CrossFit


Join Us Saturday August 12th, 2017 for a special “Welcome to the BOX” WOD. All Members and 6 week Challengers are welcome to attend!!

Warm-up

W21: 2 Rounds (No Measure)

100 M Row

100 M Run

Skill Work

Kipping Pull-Up Skill (No Measure)

Kipping Pull – Up Skill work

Athletes that know how to do kipping pull ups-

10 Min EMOM- 5 KIPPING pull ups every minute on the minute

Athletes that don’t know how to do a kipping pull up please go with your coach for Kipping 101

Metcon

Metcon (AMRAP – Reps)

“Hands Off”

(If all rowers are taken use bikes for calories)

CAT- 2

AMRAP 10

3 Calorie Row, 3 Hand Release Push-ups

6 Calorie Row, 6 Hand Release Push-ups

9 Calorie Row, 9 Hand Release Push-ups

……climbing by 3 reps……

CAT-3& 4

“Hands Off”

AMRAP 10

3 Calorie Row, 3 Hand Release Push-ups FROM KNEES

6 Calorie Row, 6 Hand Release Push-ups FROM KNEES

9 Calorie Row, 9 Hand Release Push-ups FROM KNEES

……climbing by 3 reps……

(If all rowers are taken use bikes)