Friday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

W17: 3 minutes: (No Measure)

Every 30 sec perform 5 Air Squats

Metcon

Metcon (Time)

“The Good Life”

CAT- 2

3 Rounds:

500 Meter Row

*If all rowers are taken do .8 on Airdyne

12 Burpees

21 Box Jumps (24/20)

CAT 3

3 Rounds:

500 Meter Row

*If all rowers are taken do .8 on Airdyne

12 Burpees

21 Box Jumps (20/16)

CAT 4

3 Rounds:

300 Meter Row

*If all rowers are taken do .4 on Airdyne

12 Burpees

21 Step ups on small box

After Party

AP10: Tabata Plank Right Side Plank Left Plank (No Measure)

*The Tabata interval is 20 secs of work followed

by 10 secs of rest for 4 intervals each movement.

Tabata score is the total reps performed in all of the intervals.