Wednesday’s WOD

CrossFit Uncensored – CrossFit


Do you need help learning pull ups? Want to learn how to Kip? Sign up for our workshop starting tonight!

Warm-up

Warm-up (No Measure)

200 Meter Run

:30 Seconds Walkouts

:30 Seconds Air Squats

:30 Seconds Spidermans

:30 Seconds Samson

:30 Seconds Down Dog with Foot Pedal

100 Meter Run

:20 Seconds Walkouts

:20 Seconds Air Squats

:20 Seconds Spidermans

:20 Seconds Samson

:20 Seconds Down Dog with Foot Pedal

50 Meter Run

:15 Seconds Walkouts

:15 Seconds Air Squats

:15 Seconds Spidermans

:15 Seconds Samson

:15 Seconds Down Dog with Foot Pedal

Metcon

Metcon (Time)

“Pump House”

CAT- 2 RX

15-12-9-6-3:

Strict Ring Dips

Strict Pull-Ups

200 Meter Run Following Each Round

*12 Minute time cap- Beat the time cap or lose the RX!

CAT- 3

15-12-9-6-3:

Banded Ring Dips

Banded Strict Pull-Ups

200 Meter Run Following Each Round

CAT- 4

15-12-9-6-3:

Banded Ring Dips

Jumping Pull-Ups

100 Meter Run Following Each Round