WEDNESDAY’S WOD

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

-5 Pull ups

-10 Push ups

Skill Work

Arm Stability

Set clock for 6 min. Athletes try to accumulate up to 3 min. hold of movement according to your category.

CAT 1 & 2

-Handstand

CAT 3 & 4

-Push-up

WOD

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

CAT 1

-100M KB Farmer Carry 70/53#

-40 Double Unders

-50 ft Bear Crawl

-14 Strict Handstand Push-ups

CAT 2

-100M KB Farmer Carry 53/44#

-40 Double Unders

-50 ft Bear Crawl

-14 Handstand Push-ups

CAT 3

-100M KB Farmer Carry 44/35#

-40 Double Unders (count misses) or -80 Singles

-50 ft Bear Crawl

-14 Handstand Push-ups w/ extra Ab-mats

CAT 4

-100M KB Farmer Carry 35/26# (scale lower if needed)

-80 Singles

-50 ft Bear Crawl

-14 Box Handstand Push-ups or Push-ups