Tuesday’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)

Tabata Bike or Row

Weightlifting

Front Squats/20 MIN to Complete

•Start light and work up to

•5 reps @ 75%

•5 reps @ 80%

•3×3 reps @85%

WOD

Metcon (AMRAP – Reps)

7 min AMRAP

Cat 1

•2 Front Squats (from the floor) 165/115#

•2 Bar Facing Burpees

•4 Front Squats

•4 Bar Facing Burpees

•6 Front Squats

•6 Bar Facing Burpees

•Continue going up by two reps until 7 min is up!

Cat 2

•2 Front Squats (from the floor) 135/95#

•2 Bar Facing Burpees

•4 Front Squats

•4 Bar Facing Burpees

•6 Front Squats

•6 Bar Facing Burpees

•Continue going up by two reps until 7 min is up!

Cat 3

•2 Front Squats (from the floor) 95/65#

•2 Bar Facing Burpees

•4 Front Squats

•4 Bar Facing Burpees

•6 Front Squats

•6 Bar Facing Burpees

•Continue going up by two reps until 7 min is up!

Cat 4

•2 Front Squats (from the floor) 45/35#

•2 Bar Facing Burpees

•4 Front Squats

•4 Bar Facing Burpees

•6 Front Squats

•6 Bar Facing Burpees

•Continue going up by two reps until 7 min is up!

Recovery

Warm-up (No Measure)

Roll out legs if there’s time left!!