Monday’s WOD

Announcements

Athletes are now required to RSVP for a class ahead of time. It is set with loose restrictions until we get everyone up to speed. We will give it two week, then it will tighten up with the time you have to RSVP, as well as cancel a class you RSVP’d for. We are doing this so we can put extra coaches in place if the class is too large. We will not putting a limit on how many athletes can be in a class. We want to make sure our classes are structured appropriately to the athlete trainer ratio. Thank you for your understanding and cooperation.

CrossFit Uncensored – CrossFit

Warm-up

W16: 3 rounds/20 sec per station (No Measure)

PVC Pipe thrusters

Jumping Jacks

Mountain Climbers

Weightlifting

Metcon (No Measure)

10MIN EMOM

-3 Hang Power Cleans (75-85% of 1RM)
Give athletes about 5-6 min to Warm-up!

Metcon

Metcon (AMRAP – Rounds and Reps)

Cat 1

12 MIN AMRAP

1 Legless rope climb

20 ft Handstand walk

30 Double Unders

Cat 2

12 MIN AMRAP

1 Rope climb

20 ft Handstand walk or 20 shoulder touches

30 Double unders

Cat 3

12 MIN AMRAP

1 Rope Climb or 3 Progression Rope climbs

20 Shoulder touches or 40 ft Bear crawl

30 Double unders or 60 Singles

Cat 4

12 MIN AMRAP

3 Progression Rope climbs or 6 Ring rows

40 ft Bear crawl

60 singles

Recovery

Coaches Choice (No Measure)

Whatever they come up with…you do! Yay!