Monday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

R4: 400 M Run (No Measure)

*early class 5 1/2 laps in the rink.

WOD

P2: Helen takes a hike with Grace: (AMRAP – Rounds and Reps)

One partner works at a time, chipping away at reps while the other partner completes a mountain run.

C2 (RX):

For Time:

4 Mountain Runs (2 each partner)

AMRAP (while other partner is on the mountain):

21 Kettlebell Swings, 53/35 lbs

12 Pull-ups

Cashout: (after all mountain runs are completed):

30 Clean & Jerks, 135/95 lbs (split work)

C3:

For Time:

4 Mountain Runs (2 each partner)

AMRAP (while other partner is on the mountain):

21 Kettlebell Swings, 53/35 lbs (scale weight if needed)

12 Pull-ups (banded okay)

Cashout: (after all mountain runs are completed):

30 Clean & Jerks, 115/85 lbs (split work)

*scale weights further if needed

C4:

For Time:

6 200 M Runs (2 each partner)

AMRAP (while other partner is on the mountain):

7 Kettlebell Swings, 27/18 lbs

7 Jumping Pull-ups

Cashout: (after all runs are completed):

20 Hang Power Clean 45/33 lbs (split work)