Wednesday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds Each:

Front Samson

Walkouts

Spidermans

Down Dog with Foot Pedals

Air Squats

Scoops

Side Sampson

Straight Leg Sit-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

*In the dumbbell reverse lunge, the dumbbells will be in each hand with arms long next to the body. 6 repetitions will be completed on each side.

CAT- 2 RX

AMRAP 15:

15 Toes to Bar

12 Dumbbell Reverse Lunges (50/35)

9 Dumbbell Power Clean and Jerks (50/35)

*Must complete 4 rounds or lose the RX

CAT- 3

AMRAP 15:

15 Knees to Elbow

12 Dumbbell Reverse Lunges (35/20)

9 Dumbbell Power Clean and Jerks (35/20)

CAT 4

AMRAP 15:

15 Knee raises

12 Reverse Lunges

9 Dumbbell Power Clean and Jerks (20/10)