Friday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

:30 Seconds – Lateral Hops over Barbell

1 Minute – Front Samson

:30 Seconds – Burpees

1 Minute – Spidermans

:30 Seconds Air Squats

1 Minute – Side Sampson

Metcon

Metcon (5 Rounds for reps)

5 Rounds:

CAT 1- RX+

Max Overhead Strict Press (135/95)

Max Strict Pull-Ups

Rest 3:00 between rounds.

*Score is total reps of Press and pull ups per round

CAT 2- RX

Max Overhead Strict Press (115/75)

Max Strict Pull-Ups

Rest 3:00 between rounds.

*Score is total reps of Press and pull ups per round

CAT 3

Max Overhead Strict Press (95/65)

Max Ring Rows

Rest 3:00 between rounds.

*Score is total reps of Press and Ring Rows per round

CAT 4

Max Push Press (Use only the bar- Focus on Technique)

Max Ring Rows

Rest 3:00 between rounds.

*Score is total reps of Press and Ring Rows per round