Wednesday’s WOD

CrossFit Uncensored – CrossFit


Today’s Wod will be performed outside due to the construction of the gym. We appreciate your patience and hope you are looking forward to the changes in the gym as much as we are!

Warm-up

Warm-up (No Measure)

:30 Seconds

Slow Bike

Slow 10m Shuttle Runs

Medium Bike

Medium 10m Shuttle Runs

Faster Bike

Faster 10m Shuttle Runs

Metcon

Metcon (Time)

CAT- 2

5 Rounds for time

100m Farmer Carry (50/35 dumbbells)

50 Meter Waiter Carry (Right Arm) 1 (50/35 dumbbell)

50 Meter Waiter Carry (Left Arm) 1 (50/35 dumbbell)

20/15 Calorie Bike

*If bikes are taken do 28/20 on the rower

CAT- 3

5 Rounds for time

100m Farmer Carry (35/20 dumbbells)

50 Meter Waiter Carry (Right Arm) 1 (35/20 dumbbell)

50 Meter Waiter Carry (Left Arm) 1 (35/20 dumbbell)

20/15 Calorie Bike

*If bikes are taken do 28/20 on the rower

CAT- 4

5 Rounds for time

50m Farmer Carry (20/10 dumbbells)

25 Meter Waiter Carry (Right Arm) 1 (20/10 dumbbell)

25 Meter Waiter Carry (Left Arm) 1 (20/10 dumbbell)

15/10 Calorie Bike

*If bikes are taken do 20/15 on the rower