Friday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

Coaches standard line drills

Metcon

Metcon (Time)

CAT- 2- RX

*Score is TOTAL TIME including the rest. MUST REST FOR THE ENTIRE REST. CAN NOT RUN OUT EARLY

For time:

Run 400 meters

Rest 1 minute

Run 800 meters

Rest 2 minutes

Run 1,200 meters

Rest 3 minutes

Run 1,600 meters

*26 Minute Qualifier. Beat the time or lose the RX

CAT- 4

For time:

Run 200 meters

Rest 1 minute

Run 400 meters

Rest 2 minutes

Run 800 meters

Rest 3 minutes

Run 1,200 meters

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP

CAT- 1

5 Power Snatch (135/95)

50 Double Unders

*Must be able to do doubles to do this CAT

CAT- 2

5 Power Snatch (115/75)

50 Double Unders

*Must be able to do doubles to do this CAT

CAT- 3

5 Power Snatch (95/65)

100 Single Unders

CAT- 4

5 Power Snatch (45/35)

50 Single Unders