Thursday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

200 Meter Run

Quad Stretch

Knee to Chest

Front Sampson

1 Minute Bike

High Kicks

Side Lunge

Air Squats

100 Meter Run

Spiderman

Samson

Walkouts

:30 Second Bike

Metcon

Metcon (Time)

CAT 1- RX+

5 Rounds:

30/21 Calorie Bike

200 Meter San Bag Run (Big Sand Bag)

*If all Bikes are taken do 30/21 on Rower

CAT- 2- RX

5 Rounds:

30/21 Calorie Bike

200 Meter San Bag Run (Big Sand Bag/ Small Sand Bag)

*If all Bikes are taken do 30/21 on Rower

CAT 3

5 Rounds:

20/15 Calorie Bike

200 Meter Med ball Run (14/10)

*If all Bikes are taken do 20/15 on Rower

CAT 4

5 Rounds:

10/8 Calorie Bike

200 Meter Run

*If all Bikes are taken do 10/8 on Rower