Friday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

200 Meter Run

~~~then~~~

Grab a PVC Pipe

:30 Active Spidermans

5 Good Mornings

5 Back Squats

:30 PVC Passthroughs

5 Strict Press

5 Overhead Squats

5 Snatch Grip Deadlifts

:30 Push-up to Down Dog

3 Hang Power Snatch

3 Hang Squat Snatch

3 Squat Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of two- Athletes will complete a full round before switching.

CAT 1- RX+

AMRAP 20:

2 Ring Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings (70/53)

*Teams of two- Athletes will complete a full round before switching.

CAT 2- RX

AMRAP 20

4 Strict Pull-ups

8 Push-ups

12 Kettlebell Swings (53/35)

*Teams of two- Athletes will complete a full round before switching.

CAT- 3

AMRAP 20

4 Strict Pull-ups (Bands OK)

8 Push-ups (From knees OK)

12 Kettlebell Swings (35/27)

*Teams of two- Athletes will complete a full round before switching.

CAT- 4

AMRAP 20

4 Jumping Pull-ups

8 Push-ups (From knees OK)

12 Kettlebell Swings (27/18)

*Teams of two- Athletes will complete a full round before switching.