Wednesday Wod

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

500 M Row

15 Cal Bike

Skill Work

Squat Therapy (No Measure)

6 Russian baby makers

6 Hawaiian squats

6 Rack assisted squats

WOD

Metcon (Time)

CAT ONE:

4 rounds for time:

400 m run (if too cold, early classes bike/row)

20 box jump overs, 30/24”

*rest 1 min between rounds

CAT TWO:

4 rounds for time:

400m run (if too cold, early classes bike/row)

20 box jump overs 24/20”

*rest 1 min between rounds

CAT THREE:

4 rounds for time:

400m run (if too cold, early classes bike/row)

20 box jump overs 20/16”

*rest 1 min between rounds

CAT FOUR:

5 rounds for time:

200m run (if too cold, early classes bike/row)

10 box jump overs 16/12”

*rest 1 min between rounds