Wednesday’s WOD

CrossFit Uncensored – CrossFit


#crossfitcommUNITY


Mel & Les #crossfitLADIES

R4: 400 M Run (No Measure)

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

Weightlifting

Split Jerk (3-3-3-3-3-3)

C4: Push Press – PVC PIPE or Bar

WOD

Metcon (AMRAP – Rounds and Reps)

C1(RX+):

“Nine Lives”

AMRAP 9

6 Strict Pull-Ups

9 Front Squats (135/95)

C2(RX):

AMRAP 9

6 Strict Pull-Ups

9 Front Squats (115/80)

C3:

AMRAP 9

6 Strict Pull-Ups (band ok)

9 Front Squats (95/65)

C4:

AMRAP 9

6 Jumping Pull-Ups

9 Front Squats (35/15)/Air Squats

After Party

AP9: Tabata Bottom to Bottom Squat (No Measure)

*Hold Squats at the 10 second rest. The Tabata interval is 20 secs of work followed

by 10 secs of rest for 8 intervals.

Tabata score is the total reps performed in all of the intervals.