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

Weightlifting

70%: Hang Squat Clean (3-3-3)

3×3 at 70% – from mid thigh, drop from the top

WOD

Guts and Glory (Time)

Trainers may need to start athletes on different station to avoid bottling athletes up. POST RESULTS IN PROFILE!

C2(CFNE):

21 – 15 – 9

Bike for Calories

Thrusters (95/65)

15 – 12 – 9

Row for Calories

Hang Squat Cleans (95/65)

12 – 9 – 6

Burpees over Bar

OHS (95/65)

C3:

21 – 15 – 9

Bike for Calories

Thrusters (85/55)

15 – 12 – 9

Row for Calories

Hang Squat Cleans (85/55)

12 – 9 – 6

Burpees over Bar

OHS (85/55)

C4:

15 – 12 – 9

Bike for Calories

Thrusters (45/33)

12 – 9 – 6

Row for Calories

Hang Squat Cleans (45/33)

9 – 6 – 3

Burpees over Bar

OHS (45/33)
10.12.16