Wednesday’s WOD

CrossFit Uncensored – CrossFit


Friday Night Lights – Red, White

Warm-up

R4: 400 M Run (No Measure)

*early class 5 1/2 laps in the rink.

WOD

Metcon (Time)

C1 & C2 are to be done as prescribed. Trainer must OK any athletes attempting these CATs. Form must be on point.

C1(RX+):

15-12-9-6-3 Deadlifts (225/155)

30-24-18-12-6 GHDSU

C2(RX):

Deadlift – Heavy Set of 3

Then,

For Time:

15 Deadlifts (185/135)

30 Sit-ups

12 Deadlifts (185/135)

24 Sit-ups

9 Deadlifts (185/135)

18 Sit-ups

6 Deadlifts (185/135)

12 Sit-ups

3 Deadlifts (185/135)

6 Sit-ups

*C3&C4 – Trainers will scale or add /change as they see fit for specific athletes.

C3:

Deadlift – Heavy Set of 3

Then,

For Time:

15 Deadlifts (165/115)

30 Sit-ups

12 Deadlifts (165/115)

24 Sit-ups

9 Deadlifts (165/115)

18 Sit-ups

6 Deadlifts (165/115)

12 Sit-ups

3 Deadlifts (165/115)

6 Sit-ups

C4:

For Time:

15 Deadlifts (135/95)

30 Sit-ups

12 Deadlifts (135/95)

24 Sit-ups

9 Deadlifts (135/95)

18 Sit-ups

6 Deadlifts (135/95)

12 Sit-ups

3 Deadlifts (135/95)

6 Sit-ups