Wednesday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

200 Meter Run

10 Air Squats

10 Spidermans

10 Push-up to Down Dog

10 Medicine Ball Squats

10 Medicine Ball Deadlifts

10 Medicine Ball Push Press

Metcon

Metcon (Time)

“Hot Potato”

CAT 2- RX

400 Meter Run, 50 Wallballs (20/14)

400 Meter Run, 35 Deadlifts (135/95)

400 Meter Run, 20 Burpee Box Jump Overs (24/20)

400 Meter Run, 35 Deadlifts (135/95)

400 Meter Run, 50 Wallballs (20/14)

CAT 3-

400 Meter Run, 50 Wallballs (14/10)

400 Meter Run, 35 Deadlifts (95/75)

400 Meter Run, 20 Burpee Box Jump Overs (24/20)

400 Meter Run, 35 Deadlifts (95/75)

400 Meter Run, 50 Wallballs (14/10)

CAT 4

200 Meter Run, 25 Wallballs (10/8)

200 Meter Run, 20 Deadlifts (75/55)

200 Meter Run, 10 Burpee Box Step ups (Small Box)

200 Meter Run, 20 Deadlifts (75/55)

200 Meter Run, 25 Wallballs (10/8)