Friday’s WOD

CrossFit Uncensored – CrossFit


Join us tomorrow for a special “Welcome to the Box” WOD. All athletes and 6 week challenge members are welcome!

Warm-up

W7: 2 Rounds (No Measure)

400 M Run

10 Push-ups

10 Air Squats

Metcon

Metcon (Time)

CAT 1- RX+

3 Rounds:

10 Front Squats (185/135)

(Must pull front squats from the ground not off the rack. )

20 Chest to Bar Pull-Ups

50 Double Unders

*Must be able to do doubles to do this CAT

CAT 2- RX

3 Rounds:

10 Front Squats (155/105)

(Must pull front squats from the ground not off the rack. )

20 Pull-Ups

50 Double Unders

*Must be able to do doubles to do this CAT

CAT 3

3 Rounds:

10 Front Squats (135/95)

(Must pull front squats from the ground not off the rack. )

20 Pull-Ups (Bands OK)

150 Single Unders

CAT 4

3 Rounds:

10 Front Squats (95/75)

(Must pull front squats from the ground not off the rack. )

20 Jumping Pull-Ups or Banded Pull ups

50 Single Unders