Wednesday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

W11: Musical Medballs (No Measure)

Musical chairs but with medicine balls instead! Trainer will make everyone travel around by frog hopping, duck walking or shouting out whatever movement they like as the music plays! When it stops you sit! Athletes out grab a PVC and stretch out.

Weightlifting

Front Squat (5-1-5-1-5-1)

79%/5

85%/1

79%/5

87%/1

79%/5

89%/1

WOD

Metcon (4 Rounds for reps)

EMOMx16:

C2(RX):

A) 12 KB Front Rack Lunges (53’s/35’s)

B) 12 Deficit Push-ups (stacking plates)

C) 12 DB Box Step-Ups (45’s/30’s)

D) 50s Plank Hold (elbows)

C3:

EMOMx16:

A) 12 KB Front Rack Lunges (35’s/27’s)

B) 12 Push-ups

C) 12 DB Box Step-Ups (35’s/25’s)

D) 50s Plank Hold (elbows)

C4:

EMOMx16:

A) 12 Lunges

B) 12 Push-ups

C) 12 Box Step-Ups 16/14

D) 20s Plank Hold (elbows)