Tuesday’s WOD

CrossFit Uncensored – CrossFit


Warm-up

W7: 2 Rounds (No Measure)

400 M Run

10 Push-ups

10 Air Squats

WOD

Sergeant Savage (3 Rounds for reps)

PUT RESULTS INTO WODIFY! Add Rep total for each separate round.

C2(CFNE):

AMRAP 5

150 Double Under buy in

12 Thrusters (95/65),

12 CTB PU

Rest 5 mins

AMRAP 5

100 Double Under buy in

9 Thrusters (115/80),

12 TTB

Rest 5 mins

AMRAP 5

50 Double under buy in

6 Thrusters (135/95),

12 PU

C3:

AMRAP 5:

Buy-in: 150 Double-unders (count misses)/ 150 Singles

12 Thrusters (75/55#)

12 Chest-to-Bar Pull-ups/ Pull-ups (band ok)

Rest 5:00

AMRAP 5:

Buy-in: 100 Double-unders (count misses)/ 100 Singles

9 Thrusters (95/65#)

12 Toes-to-Bar/ Knees to Elbows

Rest 5:00

AMRAP 5:

Buy-in: 50 Double-unders (count misses)/ 50 Singles

6 Thrusters (115/80#)

12 Pull-ups (band ok)

*scale further if needed. Weights & progressions are just a suggestion in this CAT. (trainers discretion)

C4:

AMRAP 5:

Buy-in: 75 Singles

12 Thrusters 45/33

12 Jumping Pull-ups

Rest 5:00

AMRAP 5:

Buy-in: 50 Singles

9 Thrusters 65/43

12 Knee Raises

Rest 5:00

AMRAP 5:

Buy-in: 25 Singles

6 Thrusters 75/55

12 Jumping Pull-ups

*scale further if needed. Weights & progressions are just a suggestion in this CAT. (trainers discretion)
10.4.16 CFNE