WEDNESDAY’S WOD

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds/20 sec per station

-Double Unders

-Burpees

-Mountain Climbers

Weightlifting

15 MIN TO FIND 1 REP MAX

Sumo Deadlift
*HAVE ATHLETES KEEP A STRONG LOWER BACK. ONCE THEIR LOWER BACK STARTS TO CURVE FROM HEAVY WEIGHT, TELL THEM TO GO DOWN IN WEIGHT. FORM AND TECHNIQUE COMES BEFORE HEAVY WEIGHT!

WOD

Metcon (4 Rounds for reps)

CAT 1-4

3 min Max Effort Calorie Bike or Row

*3 min Rest

2 min Max Effort Calorie Bike or Row

*2 min Rest

1 min Max Effort Calorie Bike or Row

*1 min Rest

30 sec Max Effort Calorie Bike or Row
-IF THERE’S NOT ENOUGH ROWERS OR BIKES AVAILABLE, WHILE 1 PERSON IS RESTING HAVE THEM SWITCH WITH SOMEONE WHO DOESN’T HAVE A BIKE OR ROW!

Recovery

Warm-up (No Measure)

Roll out those legs!