TUESDAY’S WOD

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

-100m Run

-10 Air Squats

Weightlifting

Front Squats

20 min to complete

-Start light and work up to:

-2×8 @ 70% of 1RM

-2×5 @ 80% of 1RM

-Try to find 3RM with remaining time

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

CAT 1

-10 Box Jump Overs 30/24″

-10 Overhead Lunges 45/35#

-10 Hand Release Push-ups

CAT 2

-10 Box Jump Overs 24/20″

-10 Overhead Lunges 35/25#

-10 Push-ups

CAT 3

-10 Box Jump Overs 20/12″

-10 Overhead Lunges 25/15#

-10 Push-ups or Knee Push-ups

CAT 4

-10 Box Step Overs 20/12″

-10 Overhead Lunges 15/10# (Scale lower to normal lunges if needed)

-10 Knee Push-ups
*Arms should be fully locked out on the overhead lunges. Have athletes scale down if they cannot lock out arms fully and go through full range of motion.