Friday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

NO WARM-UP (No Measure)

Start Mobility & Dynamics right away, in order to fit everything in.

Weightlifting

Back Squat (3-3-3-3-3-3)

60%/3

70%/3

75%/3

80%3

(85%/3)2

*(75%/4)3, that should be read to mean: 3 sets of 4 reps at 75%.

* 60%/2; 70%/2 should be read to mean 2 reps at 60%, then 2 reps at 70%.

(BBB)

WOD

22 (AMRAP – Rounds and Reps)

AMRAP 22:

C2 (CFNE):

22 Wallballs 9ft. (20/14#)

22 Power Snatch (75/55#)

22 Box Jumps (24/20″)

22 Push Press (75/55#)

200 m run

C3:

22 Wallballs 9ft (20/14#)

22 Power Snatch (65/45#)

22 Box Jumps (24/20″)

22 Push Press (65/45#)

200 m run

C4:

22 Wallballs 8ft. (14/10#)

22 Power Snatch (45/33#)

22 Box Step-ups (20/16″)

22 Push Press (45/33#)

100 m run