Wednesday’s WOD

CrossFit Uncensored – CrossFit


Warm-up

W13: 2 rounds (No Measure)

5 Pull-ups

10 Push-ups

15 Air squats

100 M Run

WOD

Gun Run (Time)

C1 (BBB):

800 Meter Run

25 Deadlifts

25 Sit-ups

600 Meter Run

20 Deadlifts

20 Sit-ups

400 Meter Run

15 Deadlifts

15 Sit-ups

200 Meter Run

10 Deadlifts

10 Sit-ups

Weight for Deadlifts: 225/155#

C2 (CFNE):

For time:

800m Run

27 Deadlifts

54 Sit-ups

600m Run

21 Deadlifts

42 Sit-ups

400m Run

15 Deadlifts

30 Sit-ups

200m Run

9 Deadlifts

18 Sit-ups

Weight for Deadlifts:185/135#

C3:

For time:

800m Run

27 Deadlifts

54 Sit-ups

600m Run

21 Deadlifts

42 Sit-ups

400m Run

15 Deadlifts

30 Sit-ups

200m Run

9 Deadlifts

18 Sit-ups

Weights for Deadlifts: 165/115#

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

C4:

For time:

600m Run

27 Deadlifts

42 Sit-ups

400m Run

21 Deadlifts

30 Sit-ups

200m Run

15 Deadlifts

18 Sit-ups

100m Run

9 Deadlifts

10 Sit-ups

Weights for Deadlifts: 115/75#

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