Friday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

200 Meter Run

:30 Active Spidermans

5 Good Mornings

5 Back Squats

:30 PVC Passthroughs

5 Strict Press

5 Overhead Squats

5 Snatch Grip Deadlifts

:30 Push-up to Down Dog

3 Hang Power Snatch

3 Hang Squat Snatch

3 Squat Snatch

Metcon

Metcon (Time)

“Heather”

CAT1- RX+

Buy In: 800 Meter Run

5 Rounds:

12 Chest to Bar Pull-ups

9 Squat Snatch (95/65)

6 Strict Handstand Push-ups

Cash Out: 800 Meter Run

*22 Minute qualifier- Beat the time or lose the the RX+

CAT 2- RX

Buy In: 800 Meter Run

5 Rounds:

12 Pull-ups

9 Squat Snatch (95/65)

6 Push Ups

Cash Out: 800 Meter Run

CAT 3

Buy In: 800 Meter Run

5 Rounds:

12 Pull-ups (Bands OK)

9 POWER Snatch (75/55)

6 Push Ups (from knees ok)

Cash Out: 800 Meter Run

CAT 4

Buy In: 400 Meter Run

5 Rounds:

12 Pull-ups (Banded or Jumping)

9 POWER Snatch (45/35)

6 Push Ups ( from knees ok )

Cash Out: 400 Meter Run