WEDNESDAY’S WOD

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

-200m Run

-20 sec Deep Couch Stretch (Left and Right leg)

Skill Work

Max Height Box Jump (Distance)

Max Height Box Jump
-Take 10 min to find Max Height Box Jump.

WOD

Metcon (AMRAP – Rounds and Reps)

15 MIN AMRAP

CAT 1

-10 Sandbag Thrusters

-200m Run

-10 Box Jumps 30/24”

CAT 2

-10 Sandbag Thruster or Med Ball Thrusters 30/25# (Depends on availability of sandbags)

-200m Run

-10 Box Jumps 24/20”

CAT 3

-10 Med Ball Thrusters 25/20#

-200m Run

-10 Box Jumps 20/12”

CAT 4

-10 Med Ball Thrusters 20/14# (Scale lower if needed)

-100m Run

-10 Step ups 20/12”

Recovery

Warm-up (No Measure)

Roll out legs if there’s time.