WEDNESDAY’S WOD

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

-250m Row

-5 Wall Ball Squat Cleans

Weightlifting

POWER SNATCHES (75% 5-5-5 85% 3-3-3)

15 min to Complete:

-Start off light and work up to

-3 sets of 5 reps @ 75% of 1RM

-3 sets of 3 reps @ 85% of 1RM

WOD

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

Cat 1

15 KB Swings 70/53#

100m Sprint

7 Chest 2 Bar Pull ups

Cat 2

15 KB Swings 53/44#

100m Sprint

7 Chest 2 Bar Pull ups or Pull ups

Cat 3

15 KB Swings 44/35#

100m Sprint

7 Pull ups (Banded if needed)

Cat 4

15 KB Swings 35/26# (Scale lower if needed)

100m Sprint

7 Jumping Pull ups