Wednesday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

W24: 3 Rounds of: (No Measure)

:20 Static or Rocking Hollow Hold

10 Reverse Lunges (optional to add a little load with DBs or Plate)

3-5 Push-ups

WOD

Metcon (AMRAP – Rounds and Reps)

C2:

AMRAP 5:

2 Rounds:

5 Strict Pull-ups

10 HSPU

15 Sit-ups

100 Double-unders

Max Cal Row in time remaining

Rest 5:00

AMRAP 5:

2 Rounds:

5 Strict Pull-ups

10 HSPU

15 Sit-ups

100 Double-unders

Max Cal Row in time remaining

C3:

AMRAP 5:

2 Rounds:

5 Strict Pull-ups (band ok)

10 HSPU(mats ok)

15 Sit-ups

100 Double-unders(count misses)/Singles

Max Cal Row in time remaining

Rest 5:00

AMRAP 5:

2 Rounds:

5 Strict Pull-ups (band ok)

10 HSPU(mats ok)

15 Sit-ups

100 Double-unders(count misses)/Singles

Max Cal Row in time remaining

C4:

AMRAP 5:

2 Rounds:

5 Jumping Pull-ups

10 Box Pike/ Push-ups

15 Sit-ups

100 Singles

Max Cal Row in time remaining

Rest 5:00

AMRAP 5:

2 Rounds:

5 Jumping Pull-ups

10 Box Pike/ Push-ups

15 Sit-ups

100 Singles

Max Cal Row in time remaining

After Party

W15: 1 or 2 Mountain Runs (No Measure)