Wednesday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

Trainers Standard Mobility & Dynamics (No Measure)

Mobility & dynamic stretches. Takes anywhere from 15-21 minutes.

Weightlifting

Clean Pull (4-4-4-4)

(85%/4)4

WOD

Metcon (16 Rounds for reps)

C1(BBB/RX+)

EMOMx20:

Min 1 – 15 Sumo Deadlift High Pulls (75/55)

Min 2 – 15 Wallballs (20/14) 10ft

Min 3 – 15/12 Cal Assault Bike (25/18 Cal AirDyne)

Min 4 – Practice HS Walking

C2 (CFNE/RX)

EMOMx16:

Min 1 – 15 Sumo Deadlift High-pulls (75/55#)

Min 2 – 15 Wallballs (20/14#) 9ft

Min 3 – Max Calorie Bike

Min 4 – Rest

C3(CFNE)

EMOMx16:

Min 1 – 15 Sumo Deadlift High-pulls (65/45#)

Min 2 – 15 Wallballs (20/14#) 9ft

Min 3 – Max Calorie Bike

Min 4 – Rest

C4(CFNE)

EMOMx16:

Min 1 – 7 Sumo Deadlift High-pulls (45/35#)

Min 2 – 7 Wallballs (14/10#)

Min 3 – Max Calorie Bike

Min 4 – Rest