TUESDAY’S WOD

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

Tabata Air Squats

Mobility & Dynamics

C5: Squat Therapy (No Measure)

6 Russian Baby Makers

6 Hawaiian Squats

6 Rack Assisted Squats

Skill Work

Warm-up (No Measure)

Before you start the workout, give athletes about 6-8 min to practice Overhead Squats. Help with positioning of the barbell and mobility. Athletes, any questions you have ask your coach!

Metcon

Metcon (Time)

*16 MIN TIME CAP

21-18-15-12-9-6-3

CAT 1

-Overhead Squats 115/85#

-Bar Facing Burpees

CAT 2

-Overhead Squats 95/65#

-Bar Facing Burpees

CAT 3

-Overhead Squats 75/55#

-Bar Facing Burpees

CAT 4

-Overhead Squats 45/33# or Goblet Squats (Scale as needed)

-Bar Facing Burpees or Burpees
**CHOOSE CATEGORY THAT WILL KEEP YOU MOVING. TIME CONSUMING PART SHOULD BE THE BAR FACING BURPEES, NOT THE OVERHEAD SQUATS.

Recovery

Warm-up (No Measure)

ROLL OUT THOSE LEGS!