Monday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

W38:

:20 Jumping Jacks

:40 Quad Stretch

:20 Air Squats

:40 Spidermans

:20 Push-up to Down Dog

:40 Front Samson

Metcon

Metcon (Time)

“Hard Pressed”

CAT 2

21-15-9:

Sumo Deadlift High Pull (95/65)

Push Press (95/65)

Bar over Burpees

CAT 3

21-15-9:

Sumo Deadlift High Pull (75/55)

Push Press (75/55)

Bar over Burpees

CAT 4

21-15-9:

Sumo Deadlift High Pull (45/35)

Push Press (45/35)

Up Downs

After Party

AP11: Tabata Wallsits (No Measure)

*The Tabata interval is 20 secs of work followed

by 10 secs of rest for 8 intervals each movement.

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