Thursday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute Slow Row / Bike

1 Minute Front & Side Samson

1 Minute Medium Row / Bike

1 Minute Spidermans

1 Minute Medium Row / Bike

1 Minute Push-up to Down Dog

Metcon

Metcon (Time)

“Under Water”

CAT 1- RX+

3 Rounds:

50/35 Calorie Row

100 Double Unders

200 Meter Farmers Carry (70’s/53’s)

*If all rowers are taken use Airdyne

*Must be able to do doubles to do this CAT

CAT 2- RX

3 Rounds:

50/35 Calorie Row

100 Double Unders

200 Meter Farmers Carry (53 /35’s)

*If all rowers are taken use Airdyne

*Must be able to do doubles to do this CAT

CAT 3

3 Rounds:

35/25 Calorie Row

100 Double Unders / 300 singles

200 Meter Farmers Carry (35/26’s)

*If all rowers are taken use Airdyne

CAT 4

“Under Water”

3 Rounds:

25/15 Calorie Row

100 Singles

200 Meter Farmers Carry (26/18)

*If all rowers are taken use Airdyne