Wednesday’s WOD

CrossFit Uncensored – CrossFit


A big Thank you to all the members who showed up on Saturday for our “Welcome to the Box” WOD!

Warm-up

W6: 3 Rounds *20 Second Stations (No Measure)

Plank Hold

Double Unders

Mountain Climbers

Skill Work

GD1: Rope Climbs Drill (No Measure)

CAT1 & 2

Athletes do 1 rope climb every minute on the minute for 10 minutes.

CAT 3 & 4

Go with your coach. They will help work on technique with rope climbs and rope climb progressions.

Metcon

Metcon (Time)

CAT 1- RX+

15-10-5

Kettlebell Swings (70/53)

Toes to Bar

—then—

800 Meter Sandbag Run

—then—

5-10-15

Kettlebell Swings (70/53)

Toes to Bar

CAT 2- RX

15-10-5

Kettlebell Swings (53/35)

Toes to Bar

—then—

800 Meter Sandbag Run

—then—

5-10-15

Kettlebell Swings (53/35)

Toes to Bar

CAT 3-

15-10-5

Kettlebell Swings (35/26)

Knees to Elbow

—then—

800 Meter Med Ball Run ( 14/10)

—then—

5-10-15

Kettlebell Swings (35/26)

Knees to Elbow

CAT 4-

15-10-5

Kettlebell Swings (26/18)

Knee Raises

—then—

400 Meter Run

—then—

5-10-15

Kettlebell Swings (26/18)

Knee Raises