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

Warm-up (No Measure)

2 rounds

300m row

15 air squats

Mobility & Dynamics

Trainers Standard (No Measure)

Mobility & dynamic stretches. Takes anywhere from 15-21 minutes.

WOD

Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP

Cat 1

400m Run

30 Double Unders

20 KB Swings 70/53#

10 Deadlifts 225/165#

Cat 2

400m Run

30 Double Unders

20 KB Swings 53/44#

10 Deadlift 185/135#

Cat 3

400m Run

30 Double Unders(count your misses) or 60 Singles

20 KB Swings 44/35#

10 Deadlift 135/95#

Cat 4

200m Run

30 Singles

20 KB Swings 35/26# (scale lower if needed)

10 Deadlift 95/65# (scale lower if needed)

Recovery

Coaches Choice (No Measure)

Whatever they come up with…you do! Yay!