WEDNESDAY’S WOD

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds/20 sec per station

•Med ball thrusters

•Push ups

•Double Unders or Singles

Weightlifting

SPLIT JERK

-15 min to establish a 1RM
*Beginner athletes work on form and technique.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

Cat 1

•6 Push Jerks 135/95#

•12 Toes 2 Bar

Cat 2

•6 Push Jerks 115/80#

•12 Toes 2 Bar

Cat 3

•6 Push Jerks 95/65#

•12 Knees 2 Elbow

Cat 4

•6 Push Jerks 75/55# (scale lower if needed)

•12 Knee Raises
*Push Jerks should be performed from the ground. Clean the weight from the ground and perform your push jerks from there.