Thursday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

W10: 2 Miles Assault Bike (No Measure)

Skill Work

D6: Deadlift Drills (No Measure)

https://youtu.be/op9kVnSso6Q

Trainer will go through Deadlifts with class. Class will complete 10X together.

intermediate & Advance can use weight to start getting warmed up for the WOD.

Metcon

Metcon (Time)

“Ball and Chain”

CAT 1- RX+

2 Rounds:

25 Deadlifts (185/135)

50 Wallballs (20/14)

75/50 Calorie Bike

*Use rowers ONLY if you run out of bikes

CAT 2- RX

“Ball and Chain”

2 Rounds:

25 Deadlifts (155/105)

50 Wallballs (20/14)

75/50 Calorie Bike

*Use rowers ONLY if you run out of bikes

CAT 3

“Ball and Chain”

2 Rounds:

25 Deadlifts (135/95)

50 Wallballs (14/10)

50/30 Calorie Bike

*Use rowers ONLY if you run out of bikes

CAT 4

“Ball and Chain”

2 Rounds:

25 Deadlifts (75/55)

25 Wallballs (10/8)

30/20 Calorie Bike

*Use rowers ONLY if you run out of bikes