Friday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

W19: Coaches Choice (No Measure)

Whatever they come up with…you do! Yay!

Metcon

Metcon (7 Rounds for reps)

EMOM-

Every 3:00 Minutes for 7 rounds

(This will be 21 Minutes Total)\

***Make sure you pick a ACT that you can finish the reps every round

**The run equals 1 rep

CAT- 1

“Cement Mixer”

Every 3:00 for 7 Sets:

400 Meter Run

12 Toes-to-Bar

*Rest with whatever time you have left in the 3 Minutes

**The run equals 1 rep

CAT- 2

“Cement Mixer”

Every 3:00 for 7 Sets:

400 Meter Run

6 Toes-to-Bar

*Rest with whatever time you have left in the 3 Minutes

**The run equals 1 rep

CAT 3

“Cement Mixer”

Every 3:00 for 7 Sets:

200 Meter Run

12 Knees to Elbow

*Rest with whatever time you have left in the 3 Minutes

**The run equals 1 rep

CAT 4

“Cement Mixer”

Every 3:00 for 7 Sets:

200 Meter Run

6 Knee Raises

*Rest with whatever time you have left in the 3 Minutes

**The run equals 1 rep