Wednesday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

W3: Junkyard Dog (No Measure)

Partner 2 sits on ground with legs extended and arms raised parallel to the ground. Partner 1 starts the warm-up by standing behind partner 2’s right arm and then hops over partner 1’s right arm, legs and then left arm. Partner 1 is always facing the way they are jumping. Those three jumps count as one rep. Partner 1 goes the opposite way for rep 2 and continues back and forth her jumping over partner 1 for a total of 10 reps. Then, partner 1 goes into the plank position. Partner 2 jumps over partner 1 and then crawls under a total of 5 times. Once that is complete, partners switch and that finishes up the warm-up.

Weightlifting

Clean Pull (4-4-4-4)

(95%/4)4

Front Squat (3-3-3-3)

(80%/4)3

WOD

Metcon (Time)

C2:

3 RFT:

21/15 Calorie Bike

15 Pull-ups

9 Burpees

C3:

3 RFT:

21/15 Calorie Bike

15 Pull-ups (band ok)

9 Burpees

C4:

3 RFT:

15/9 Calorie Bike

12 Jumping Pull-ups

6 Burpees