Wednesday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

400 Meter Run or 500 Meter Row

—then—

* Grab a PVC Pipe

10 Good Mornings

10 Spidermans

10 Back Squats

10 Samson

10 Strict Press

10 Scoops

10 Stiff Legged Deadlifts

10 Push-ups to Down Dog

Metcon

Metcon (Time)

“Undertow”

CAT- 2- RX

5 Rounds:

200 Meter Run

30 Double Unders

9 Hang Squat Cleans (115/85)

*15 Minute Time Cap- Beat the time or lose the RX

CAT- 3

5 Rounds:

200 Meter Run

30 Double Unders / 60 Singles

9 Hang Squat Cleans (95/75)

CAT- 4

5 Rounds:

200 Meter Run

30 Single Unders

9 Hang Power Cleans (75/55)