Wednesday’s WOD 10/25

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

:30 Seconds

Easy Row

Spidermans

Medium Row

Samson

Faster Row

Air Squats

Metcon

Metcon (4 Rounds for reps)

“Freedom Sauce”

**Must pick a CAT that you can Squat the final weight.

CAT 1 Weights- 95/65; 115/85; 135/95; 155/115 (20 CAL Qualifier)

CAT 2 Weights- 75/55; 95/65; 115/85 ;135/95

CAT 3 Weights- 45/35; 75/55; 95/65; 115/85

CAT 4 Weights- Find a light weight and stay with it throughout the workout.

***You are only scoring your calories on the bike/ Rower***

3 Minute AMRAP

21 Overhead Squats (95/65)

21 Burpee

Max Calorie Row (If rowers are taken use bike)

Rest 3:00

~then~

3 Minute AMRAP

18 Overhead Squats (115/85)

18 Burpee

Max Calorie Row (If rowers are taken use bike)

Rest 3:00

~then~

3 Minute AMRAP

15 Overhead Squats (135/95)

15 Burpee

Max Calorie Row (If rowers are taken use bike)

Rest 3:00

~then~

3 Minute AMRAP

12 Overhead Squats (155/115)

12 Burpee

Max Calorie Row (If rowers are taken use bike)