Friday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

200m Run

20 sec Deep Coach Stretch for each leg

Weightlifting

Bench Press

-15 min to establish 1 rep max

WOD

Metcon (AMRAP – Reps)

Cat 1/2

3 Rounds

4 MIN TO COMPLETE

•200m Pinch Plate Run 35/25# (Plate in each hand)

•100 ft Bear Crawl

•Max Effort Chest 2 Bar Pull ups

*REST 2 MIN

Cat 3

3 Rounds

4 MIN TO COMPLETE

•200m Pinch Plate Run 25/15# (Plate in each hand)

•100 ft Bear Crawl

•Max Effort Pull ups

*REST 2 MIN

Cat 4

3 Rounds

4 MIN TO COMPLETE

•200m Pinch Plate Run 15/10# (Plate in each hand)

•50 ft Bear Crawl

•Max Effort Jumping Pull ups

*REST 2 MIN
ATHLETES SCORE THE WORKOUT BY ADDING UP THE TOTAL REPS ON PULL UPS.

Recovery

Coaches Choice (No Measure)

Whatever they come up with…you do! Yay!