Friday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

Metcon

W19: Coaches Choice (No Measure)

Whatever they come up with…you do! Yay!

Metcon (Time)

CAT-1 RX+

1 Mile Run

21 Kettlebell Swings (70/53)

21 Goblet Squats (70/53)

800 Meter Run

15 Kettlebell Swings (70/53)

15 Goblet Squats (70/53)

400 Meter Run

9 Kettlebell Swings (70/53)

9 Goblet Squats (70/53)

*Time Cap is 20 Minutes. Beat the time or lose the RX!

CAT- 2- RX

1 Mile Run

21 Kettlebell Swings (53/35)

21 Goblet Squats (53/35)

800 Meter Run

15Kettlebell Swings (53/35)

15 Goblet Squats (53/35)

400 Meter Run

9 Kettlebell Swings (53/35)

9 Goblet Squats (53/35)

CAT- 3

800 M Run

21 Kettlebell Swings (35/27)

21 Goblet Squats (35/27)

400 Meter Run

15Kettlebell Swings (35/27)

15 Goblet Squats (35/27)

200 Meter Run

9 Kettlebell Swings (35/27)

9 Goblet Squats (35/27)

CAT- 4

400M Run

21 Kettlebell Swings (27/18)

21 Goblet Squats (27/18)

200 Meter Run

15Kettlebell Swings (27/18)

15 Goblet Squats (27/18)

100 Meter Run

9 Kettlebell Swings (27/18)

9 Goblet Squats (27/18)